There's still hope!

So the other night, as I'm getting ready for bed, Dave just happens to mention that the qualifying window for the 50K for the team to Rome wasn't closed.   I said, "WHAT!?!?!"  I thought the qualifying window closed as of the Olympic Trials and thus my hopes of continuing the fight to be on the men's team was over.  But alas!  This is not true!  The qualifying window closes March 20!!!!

There's still hope!

I'm currently trying to find someone to host a 50K race in the US.  I have some feelers out and a few more people I can beg and plead to do it.  If that doesn't work then there is the international 50K in Dudince.  I have no idea if they'd allow me to race.  Luckily I know someone from Slovakia who's a race walker that I'm going to ask to translate for me.  They could say yes, they could say no.  Hopefully I'll find something in the US so I don't have to travel.  But if I do then I can, because I got the prize money from 2015 50K nationals.  Hazzah for prize money! 

There's 20 days before the close of the qualifying period.  I have three more weeks to finish resting from the last 50K and get ready for the next one.  It's kind of crazy, but I've worked too hard for too many years not to give it everything I have.  I do think if the weather had been more favorable I could've gotten the time, so I believe if I have another shot in good conditions, even with having raced a hard 50K four weeks before I can do it.

Time for hardcore recovery and hardcore training!

2016 50K nationals recap

Whew!  It's over.  Weeks and months of training all came down to the day.  There were many, many good things that came out of the race, but of course there's still areas to be worked on. 

First of all it was AMAZING to finally see my sweetie.  Training away from him is always hard, and finally being together was such a good feeling.  He really helps keep me feeling grounded, loved and supported.  I also got to see my parents for the first time since November, so that was great too!

Training went well the few days before the race.  Dave and I did a nice 3K fartlek on Friday at a nice park that Nick and Katie showed us.  I moved great, hitting 14:21 with plenty in the tank.  That was a great confidence booster.

The morning of the race came and we were ready to go.  Warm up went well, I kept myself focused, even though it was at the expense of being social.  Hopefully everyone understood!   The Star Spangled Banner was sung (quite well I might add) and the men were off.  The women started 2 minutes later.  This is for records purposes, because apparently women automatically walk faster when there's men around?  (Please notice my extreme sarcasm....)  What it really meant was that all the people I could've been working with were two minutes ahead of me and I basically walked the entire race on my own.  That's okay, I'm used to walking solo, but I do like having someone to share the pain... I mean the fun with :) 

I started off just exactly where I wanted to be, just a few ticks under 5:30 per K pace, which would get me to the 4:35:00 time that is the World Team Championship qualifying time.  I maintained that pace easily through half way, feeling great and smooth.  I had zero paddles too, which was a  great confidence booster. 

But, once half way hit the temperature started to soar.  I know I went to St. George to train in better weather, and it was!  But really I never trained in anything over 50 degrees while I was there.  I tried to wear layers and stay as warm as I could, but it's just not the same as the ambient temperature hitting 90.  So I started to slow.  My second half was significantly slower than my first, so I finished at 4:44:26.   My 10K splits were as follows:  54:37  -  54:43   -   55:19   -   59:13   -   60:34.    Obviously I slowed down.  I did manage to make my last 5K not my slowest, which was nice, but by that point that wasn't saying a whole lot.  At least getting under 4:45:00 means I have the qualifying time for Pan Am Cup in 2017 if they host another women's event, so that's one thing to check off my list.

I'm also quite happy that I stayed positive the whole race, even when I knew I wasn't going to hit the 4:35 time standard.  I'd really been working for it, really wanted it, and it was quite frustrating to slip like that, especially since I still feel like I could've hit the time if the weather had stayed cooler.  I know I need to be able to race in any/all conditions, and I'm not trying to use it as an excuse.  I know I need to get stronger so I can do those times even in adverse conditions, but for a race as important as this one was for all of us it would've been nice if the weather gods had smiled on us a little more favorably. 

And I'm very happy to retain my title!  There were super strong ladies out there, with Loretta doing her first 50K ever and smashing an awesome time of just under 5:16.  Susan Armenta, who held the 50K American record for 12 years before I took it, came out of her race walking retirement and looked so strong out there, finishing a solid third.  Katie Grimes, Mrs. Consistent had a strong race, pushing through and being the oldest woman finisher out there.  Carmen couldn't quite make the time cutoff, but stuck it out.  I know there were moments she was thinking of stopping, but she stayed strong.  And thus women continue their streak of a perfect record of no DNFs!

I will say that the prize money is well received as well.  That money will help fund training and traveling expenses.  And who knows, I may do a little something fun with it too ;)

This was the first time I didn't hit my goal time in a 50K that I was really focused on.  This was a real mental blow to me, but I know I gave it everything I had.  I finished the race with zero paddles and am feeling solid about my technique and how that will cross over into 20K speed.   Time to start getting ready for 20K races!

 
The two 50K couples.  Note that the wives came out victorious over their hubbies! 

Count down to the big race! Also known as depression week.

Time is getting near for the big race.  Training is done, tapering is starting.  Less mileage this week.  This starts the timeframe where many times before big races I get super depressed.  I was never sure why, but I would get so down, and couldn't figure out why.   I should be really excited for the race, but instead I would be sad, down, and have no desire to do anything.  With the help of my chiropractor back home last year we figured out that since I'm tapering and not workout out as much I'm not getting the endorphin levels I normally get, that's what throws me into a funk.  It was such a revelation!  So we looked up ways to keep things on a natural high when I'm tapering.  So far this has been a very successful taper.  I warned my hosts that this might happen and they've been awesome at helping me stay busy and entertained. 

Friday we binge-watched Mozart in the Jungle.
Saturday we had a nice little dinner party which was awesome.
Sunday we saw the parade of homes and saw some crazy expensive houses.  Then I went to an art show and got some really fun art stuff for the house.  Some of our first real artwork!

Monday I went out to lunch with my friend. 

Tuesday I went out to lunch and we had dinner with friends.  I spent lots of time reading and relaxing and having fun!  She surprised me with a finish line, but she beat me to it....

I still find times where I'm getting down, but it's much more manageable than in years before.  And Thursday will be the best day!  The day I get to see my sweetie!  I can't wait! 

So I will continue to get ready.  Hopefully by Sunday I'll be rip-roaring ready to go. 

St. George week five done!!! And because I'm behind week six too!

This was an interesting week for sure.  I definitely had to keep the big picture in mind a few times.  But overall it was a solid week and I'm feeling decent for the race.  Here's the overview:

Monday:  Nice recovery day.  8K twice and the aqua class.  Then another paint nite!

Tuesday:  Normally I would've done my speed session this day, but some things got turned around and it was much more important to be with friends.  But I did get in a nice 12K walk where I got moving pretty nicely.


Wednesday:  Double speed day!  Doing my usual 10K fartlek with 800 hard/200 medium.  For the first time in quite a while I broke 50:00!  I never felt like I was going super fast, just strong and solid, and it was so nice to break 50.  And the second half was faster than the first half, which always makes me happy.   In the PM I did the 30x30/30.  Since speed got pushed a day later it was going to push up against Thursday's long one, so I wasn't going to push the second speed session quite as fast.  I was still going along pretty nice.  The sun was going down and along a few of the neighborhood streets the sun was directly in my eyes and even with my sunglasses on I couldn't see anything.  I forgot that at the end of the street was a bit of a depression for water run off.  So as I was going full tilt I took a step and thought my leg was going to hit the ground in one spot but it slammed down lower/later than expected and snapped my knee back.  I didn't think too much about it at the time.  However, later that evening it started to hurt a bit.

Thursday:  Got up and behind my right knee was pretty sore.  I was going to do 33K.  but as I started off towards the path my leg was hurting more and more.  So I turned around and called it quits at 16K.  I then spent time going from the cold pool to the warm bath and took some anti-inflammatories.   I also called the chiro and got an appointment for Friday. 

Arline and I went to see Miss Saigon.  A very interesting production, and a strange choice for St. George.  But I enjoyed it!

Friday:  Went to the chiro.  Hitting the ground wrong had totally thrown me out of whack, and my poplitius was a bit strained.   He suggested that I take the day off.  So a bunch of stretching, yoga, cold/warm baths and rest was my excitement.


Saturday:  I wanted to get in some long stuff, but didn't want to stress the back of my leg too much.  So I did a nice 20K in the morning and 10K in the evening.  I was happy with how it went, only a little pain.  It's feeling much, much better.


Sunday:  Speed day!  I woke up to almost no discomfort, which made me very, very happy!   I did 10K of 3K hard, 1K medium, 3K hard, 1K medium, 2K hard.  I didn't push really hard, more of a pace workout.  Then in the PM I did 10x30/30 just to get my legs going a little. 

So the week ended up being 125K.  Decently done, not my best week, but happy with everything overall.

Week Six:
Monday:  Aqua class!

Tuesday:  The usual speed day!  10K fartlek, this time 49:56, a second time under 50.  Made me super happy.  The afternoon 30x30/30 didn't go as well, I was tired and something I ate made my tummy upset.  But I got to pet the cutest puppy!

(Really cool 3D artwork on the pavement)


Wednesday:  Easy 8K with my friend.

Thursday:  25K in the AM, then 5K at the indoor track in the PM.  I realized that the temperature in Santee wasn't going to go down so I'd better train in as hot of conditions as I could.  So I got a week trial to the big gym here which has a flat 10 laps to the mile track.  I go there and wear a bunch of clothes and sweat like crazy.  they also have a sauna so I've been doing that too.  Then I did 45 minutes on the elliptical too.

Friday:  10K on the indoor track and sauna again.

Saturday:  Half marathon.  I felt awful but actually moved how I wanted to.  Had breakfast and then went in the sauna again.

Sunday:  The half wore me out a little more than I thought, probably some of the nasty hills.  So I took Sunday easy, doing some elliptical, using the sauna, and then walking around the Parade of Homes and an Art Festival.

Total for the week was 117K. 

St. George - Week four done!

I'm a few days late with my summary, but nonetheless, here it is!

The week didn't end up how I wanted it, but I made due with what I could, and still had a high mileage week, it was just more of it was cross training than I would've liked.

Monday I had a nice recovery day, and 8K walk and the aqua class.

Tuesday may have been my single best day of training in St. George.  It was double speed and weight day.  In the morning I did a 10K fartlek in 50:26.  It never felt fast either, I always felt like I was just pacing, so I'm quite happy with that, and my last interval was my fastest by far.  In the afternoon I did 30x30/30 which for me means 30 seconds all out sprint and 30 seconds recovery.  I find when I'm really feeling good my recovery can still be a fairly fast RW.  I did it around the streets of the neighborhood, which is definitely rolling.  For my 30 minutes of intervals I went 6.18K!  I felt like I was really able to push my fast sections very well.  This workout is supposed to really be good for efficiency.  After that I did my usual weight workout and man, was I toasted.

Wednesday was a very needed easy day after Tuesday, going for a nice 8K run and then aqua class. 

Thursday I did a very solid 33K walk.  The last 7.5K was rough, as it was all uphill heading back home.  It still wasn't too fast, but it wasn't at the nice clip I was rolling at.  Had I not been heading uphill for a while at my 30K split it would've been quite close to my fastest 30K workout in St. George.

So that part of the week went super, it was mainly after that things fell apart a little bit. 

Friday I was pretty tired, that 7.5K uphill really wiped me out.  I did a 5K and it was quite slow.  I had a second massage of the week, and she really worked my muscles deep.  I was feeling a bit sore and beat up so I didn't do a second workout for the day.

Saturday I went out for my speed session and just had nothing in my body.  I stopped after 3K just super frustrated.  I decided to go for a hike to get out and clear my head out and enjoy the nice weather and scenery.  It was exactly what I needed.  I was able to put things back in perspective and talk to Dave for quite a while.

Sunday was a long walk, but after starting out at slower than 6:30 per K pace, I wasn't going to beat my body that way.  So I went back and changed and went to the gym and spent 3.5 hours on a combination of the elliptical and the rowing machine.  Then did a really tough 35 minutes of ab work. 

So I totaled almost 100 miles for the week, if you count cross training, which I do.  I'm still making progress and still staying focused.  Three weeks til the 50K!!!!!

This one's for the girls....

Seriously guys, this blog post is full of women-things.   However, if you're curious or coach girls, or have a female athlete in your life you may want to read.  But don't say I didn't warn you!!!

I told myself (and I think everyone) when I first started this blog that I would tell the good, the bad, and the ugly.  I've read a lot of blogs where people only talk about the good things that happen; how good their workouts or races are.  And when things go poorly they either gloss over it or just don't write for a while.  I think there's a lot of things that aren't talked about that could and should be. 

One thing is how a woman's cycle affects training/racing.  It's honestly something I've thought very little about.  Talking to Dave he's noticed trends, but I've really never thought about it.  Today I was ready to do my speed session, a nice long and tough one.  I got out there and was moving okay and then I wasn't.  It was so frustrating.  I was so frustrated!  After last Sunday going poorly it just seemed so wrong to be having more bad days.  I stopped after only 3K and walked home.  I didn't even race walk home, I just walked.  Got back, called Dave and again cried.  I'd been doing  everything I should be: stretching, sleeping, eating well, extra massage, cold baths.  It makes sense my body may betray me when I'm not doing what I should, but it kills me when it betrays me when I'm doing all I should.  I went home, got some snacks and a bunch of water and went for a long hike.  It gave me a chance to clear my head, as well as go out and be physically active. 

When things go wrong I like to try and figure out why.  I figure there has to be a reason for things going wrong.  I know sometimes they're under your control and sometimes they aren't, but I always want to know the why, that way if they can be fixed they can be worked on. 

So I started thinking about why today went poorly.  I've been getting good sleep so I wasn't really tired.  I've been eating well, maybe even a little too much, so I wasn't low on carbs or anything.  I'd gotten a massage and been stretching.  I didn't start super early in the AM so I know my metabolism was working, and I had a nice breakfast. 

The next thing I could think of was my cycle.  It started the day before and was super heavy.  I wasn't crampy, although I was a little bit the night before.  But I could tell it was a different type of month than I might usually have.  So I started thinking, could that be the cause of me just having zero get up and go.   Once I got home I jumped on the internet and did a Google search:  Does a woman's cycle affect exercise.   Most of the answers I got back talked about the opposite: How exercise affects your cycle, but that's not what I wanted.  I did finally find two different articles that I found very interesting.   Here they are: 

http://www.bengreenfieldfitness.com/2015/03/planning-your-exercise-around-your-menstruation-cycle/

and

http://www.cosmopolitan.com/health-fitness/advice/a36925/the-best-workout-to-do-when-you-have-your-period/

They are both interesting reads.  Now obviously some of what they suggest isn't possible for athletes who are in full-time training.  But it does make sense that there may be times where tweaks have to be made.  If I read the article correctly then today was the worst possible day for me to try and do a hard speed session.   So while I'm not going to just take it totally easy, it would've made a lot of sense to change my workouts around.  I hate feeling like I'm making excuses when things don't go well, but I do realize that there's a difference between an excuse and a reason. 

So now I'll be paying much more attention to my cycle and adjusting things when they need to be adjusted.  Hopefully it won't happen often, but it's better to be prepared.  And I think I will do more research on the subject.

Random stuff - and pictures :)

So far this week is going so much better than last week, which is a huge relief.  And I think it came down to some of the small things that really aren't so small.  Tuesday, the day after I had my massage, I moved so much better than I had been.  Since then I've been doing yoga and stretching every day.  I'm still tired and working hard, but it's a good tired. 

Another thing I've been thinking about with my training and technique is how much stronger my glutes feel.  I think the time I've spent on the Platform from Relax! Health and Tone has really, really helped.  My whole core area feels so much more solid and I think I can feel when my glutes don't engage and work on fixing it.  I highly recommend for anyone dealing with muscle imbalances that they consider using the Platform.  You can look at information about it here:

http://relaxhealthandtone.com/

My core strength is also improving, but I know there's always more I can do in that department :) 

We had some fun little trips this week, going to Mesquite, Nevada.  Ate at a very nice sushi restaurant there too!  I helped sell raffle tickets at the Elks club to benefit youth activities and that was fun.  We did a good job selling tickets too, raising a decent amount of money.  

It's also great watching tennis with the Australian open on, they're such great athletes!  And in phenomenal shape.  I'm very excited to watch Serena Williams playing tomorrow. 

Getting excited for the 50K with how well training has been going.  Some ups and downs, but way more ups than downs is giving me some good confidence.  And I've still got a few solid weeks to go too. 

So here's to more great training!

St. George week three, in the books.

                                           (Believe it or not, this is a rosemary plant!!!!!)

First off, I finished Arline's second book and really enjoyed it!  She does a great job with character development and it's so easy to become wrapped up in their lives.  If you're looking for (another!) fun book to read I highly recommend you give it a try.  It's called Keeper: Trial by Fire by Arline Fisher.  I'll even give you the link to buy it:  Looks like it's free if you have Kindle unlimited!  Don't forget to leave a review after you've read it

http://www.amazon.com/Keeper-Ms-Arline-E-Fisher/dp/0692586253/ref=sr_1_1?s=books&ie=UTF8&qid=1453749627&sr=1-1&keywords=keeper+trial+by+fire


A very nice surprise that I got on Thursday was my athlete's mom sending me this wonderful care package of gluten free snacks.  I will be saving them for special occasions!  Thanks Sharon!!!!

Well, this week wasn't what I was hoping compared to the last two weeks of training.  I think a combination of a few things did me in that I'm getting worked out and will be back on track toot-quick.  Monday I was (understandably) tired after my awesome weekend of racing/training.  I wasn't going very fast, but I didn't think much of it.  A voice in the back of my head said, "you should go see the chiropractor."  but I had an appointment scheduled for Wednesday and thought I'd be fine 'til then.  I went to the pool and had a good aqua class.

Tuesday was speed day.  Same workout as the last few Tuesdays, a 10K fartlek in the morning and 10x400 in the afternoon.  They weren't as good as last week, but better than the first week. 

My plan for Wednesday was to do my long walk instead of doing it on Thursday, because I had a radio interview Thursday at 10:00 AM.  So I headed out and just felt awful.  I was moving nowhere.  My hips were locked up, I felt heavy and clunky.  I cut it short at 10K in a blistering 68 minutes (ouch).  I was seeing the chiro and was hopeful that he could put me back together.  I went for my appointment, and yep, I was way out.  He spent a ton of time with me, trying to get stuff loosened up and put back. 

Thursday I got up at 5:00 AM to try again to get my long one in.  Luckily the neighborhood is well lit and the roads are nicely paved so I could see even though it was still dark.  I headed out and still couldn't move.  I think the adjustment didn't hold.  So I called the chiro again and he fit me in after the radio program.   The radio show was a blast, the hosts were great.  I talked about it in my last blog post, if you're curious feel free to read about it!  The chiro suggested I just take it easy and see if I could get stuff to calm down. I'm so lucky to have found someone so ready to help me.  He's said I can come in anytime, he'll fit me in between people if I need.  So it was an easy day.

Friday I finally felt better!  I did a solid 17K workout in the morning and 8K in the afternoon.  It felt good to move a little more like I usually do.

Saturday I started a new speed session:  4x3K/1K.  I did it on the track and didn't do the last 1K medium since I had 3K cool down to get home.  It went pretty well.  My last 3K was 15:00.6, so I was happy about that.  And my 1K mediums weren't as slow as I thought they'd be, ranging about 5:35 per K pace.  I definitely left that workout tired!  After I got home I did my weights, which I wasn't quite so focused and it took me longer than normal.  I was distracted watching the news, but I got it all done!

Sunday I had 40K on the schedule and while I was tired I was looking forward to it.  But starting out I just felt awful.  Tired, worn down, ploddy, no lightness to my steps.  I did the first 9K loop and used the restroom and after that my body just gave up.  I was doing 6:45 per K pace, and that's just not like me.  So I went to the car, called Dave and cried.  It was so frustrating to be here, away from Dave and home and my animals, specifically to train and train hard and not be able to.  I didn't want to feel like I was letting myself and him down. 

After my 5 minute pity-party I started to think about what I could do to make things better.  I think with all the training I've been doing I haven't been stretching enough, and with a few of the exercises I'm doing with the weights I have some new tightness that I'm not used to.  I went to the store and bought a yoga mat and got a few yoga DVDs, came home and started stretching like a madwoman.  While I'm not positive I think that could've been it.   Today's walk went okay, I felt much lighter and able to move.  Even more exciting I have a massage scheduled for today and moved this weeks' chiropractic appointment to after the massage.  Fingers crossed that the massage will work things out and with diligent yoga/stretching/rolling out I will stay loose and relaxed. 

Three more weeks in St. George!  Three more hard weeks of training, then a week to get ready for the trials.  Funny that even though I'm frustrated with how last week went when I look at my mileage I completed it's still as much/more than the majority of my weeks last week.  And I did have three decent speed sessions.  My focus this week will be on the long ones, finishing them as strong and smooth as I can.

Yesterday was a PR day!

My international friends are probably thinking, there's that silly American saying PR instead of PB (personal record instead of personal best) like the rest of the world does, but for once I really mean PR!  On advice of my chiropractor I took yesterday super easy, giving my poor, tired SI joint a break.  And it was a great day to do it since I had two, count them two, public relations (PR, get it!) engagements!

First one started off at 10:00 by heading to the radio station and doing a radio show for the Huntsman World Senior Games.  What fun!  The hosts, Jeff and Kyle, were fantastic and so easy to talk to.  The time absolutely flew by.  It played on the radio yesterday and will be uploaded onto the Huntsman website next week.  Once I have the link I'll post it so people can listen, if they'd like to. 

I then headed "home" and my host-est with the most-est and I went out for some fun time.  We had a really nice (and healthy!) lunch, walked around some art galleries where I saw some of the most beautiful pieces.  I'm sure the locals can get tired of all the views of Zion and the red rocks around here, but I sure love it!  

We goofed around and did some errands and drove past a running store.  Well, of course I had to go in.  So we headed in and I was looking around and one of the girls who worked there all of a sudden goes, "Are you that speed walking girl?"  She had read the story in St. George Health and Wellness Magazine!  She was super nice and very complimentary.  I only bought a couple GUs from them, but it was cool that someone else randomly recognized me.

The evening equaled a trip to the City Council meeting where I was given a commendation by the City of St. George, from the Mayor, for me adopting St. George as my training grounds before the Olympic Trials.  Everyone was so nice and I got a standing ovation from the crowd (and there was actually a huge crowd, City Council meetings are apparently a popular thing in St. George).  The editor of St. George Health and Wellness Magazine held a really nice little reception for me afterwards and presented me with a  cupcake!  I love cupcakes!  And it's red velvet!  I'm saving it for after Sunday's workout where it'll be okay if I gluten myself.  I had to hide it though because it keeps staring and calling at me. 

After that a group of us went to a sushi restaurant and had a wonderful time eating and socializing.  While I love to train and love being focused and working really hard, it is fun to feel like a human being now and then doing stuff that "normal" people do.  

And just to get a little more PR in today, I started my day off with a follow up interview for the magazine that'll run next month.  That was fun! 

And now, back to training!  (and waiting not very patiently for my cupcake on Sunday....)

St. George week two: Even better than week one!

Week two is done and dusted and in the books!  And I don't think I could be much happier with how it went!  I thought after last week this week might be a bit tough, but everything was faster than last week, and easier!

Monday started off as a recovery day.  I did the morning aqua class with Marianne, which was great to get in the water and move.  In the afternoon I had a 5K RW to do.  I started off and my legs were super heavy.  There's a section I had to jog down because it's too steep to RW and running just felt so good I changed it into a 5K run.  And it felt great!

Tuesday was the same workouts as last week, only better!  I'm still getting used to the different way I'm doing the fartlek, but it was 90 seconds faster than last week.  This says a little more about the fact that last week's was pretty subpar more so than this week was super fast, but it was a really solid workout.  Then my 10x400 in the PM went great!  My slowest 400 this week was faster than my fastest 400 last week!  Seven of them were under 1:50.  I know that doesn't sound super fast, but I've never been super speedy, and it was my second workout of the day.  To top it off I went to the gym and did my weights.  I modified a few of the moves to make them a little more challenging.   It was a great day!

Wednesday I race walked to the pool, a good 10K.  The tough part of it was it was all uphill.   Then I did the aqua class.  For the fun of the day I went again to PaintNite and had a blast!  I went off script and kind of did my own thing, but really had fun.  Especially since I didn't have to paint a darned wine glass....

Thursday was my longest one of the week.  I decided to switch it with Sunday, since it's more surrounded with easy days.  I'm glad I did, it went really well.  I was 11 minutes faster than the 35K I did on Sunday. 

Friday was a wild and crazy day... I took it off!  I relaxed and caught up on stuff.  And in the evening I was lucky enough to be asked to be the guest speaker at the expo for the St. George Half Marathon.  I think it went well.  I got lots of nice feedback, from people who had no reason to say anything to me, so that was nice.  And I got some cool shirts :)

Saturday was the half.  I was feeling pretty good and looking forward to a good solid hard effort.  The course was basically 7 miles up, 2 miles down, and the rest rolling.  I finished in 1:48:36, only 24 seconds off my half marathon best.  And what I'm most happy about is my last 5K was my fastest.  And the last 5K was not downhill.  I had some great company, especially the last 5K.   Afterwards Marianne and I went to the diner for brunch, which was awesome.  After that it was some errands and then a trip to the gym.  Happy coincidence, it was free for the day!  Even though my legs were tired and heavy I actually came out feeling better than when I went in.  My legs were tired, but it really actually felt good.  Weird.

Sunday I had my 30K.  I was figuring I'd be tired and heavy.  I started off and thought, ugh, this K is going to be well over 6:00.  My watch beeped and it was 5:47!  I thought, hmm, let's see how the next is....  5:44.  And so it went.  I came through 15K in 1:26:20.  I thought, hmm, let's see if I can pick up the last half.  Boy, I sure did!  My second half was 1:21:06!  It felt great!  I felt like my old self again!  I've dropped about 5 pounds while I've been here, so I'm getting pretty close to my racing weight.  I felt smooth and strong and really powerful in my core.  Hazzah! 

I've now changed residences here.  I'm staying with a wonderful lady named Arline.  She's a writer.  I read her first book and it was so fun.  I've got her second one to read while I'm here, and really looking forward to it.  Her first book is called:  The Corner Saloon.  It's historical fiction, with a really fun twist into a bit of Sci-Fi near the end.  The characters were fun, personable, and fun to follow and the story had a great flow to it.  Basically I highly recommend it!  I'll let you know how I like the second book.  So go get her book!  "The Corner Saloon" by Arline Fisher.

So now I'm tired but feeling great.  I'm feeling like my old self, moving solid and faster at my longer walks.  Looking forward to more solid weeks of training here!