All it takes is all you've got

AHHHHHH YEEEEEAAAAHHHHHHH.....

Now THATS what I'm talking about! 

7 miles in 6:55 pace

7 strides mixed in.  Legs felt a little flat from Saturday's long run.  It felt great to get out for a run in the warm sunshine though!

7 a.m. Met some RRB-ers, some Boulder Striders, and Coach D at FAC.  It was a nice group of 10-12 runners out on a gorgeous, sunny (slightly windy) 47 degree morning.

22 minute warm up, stretching, uphill strides

6X4 minutes steady controlled hill repeats (2:05 up/1:55 down) Lehigh Street with 1:45 recovery between each.  The last 2 minutes down was actually 4.5 minutes down because Coach told us to keep going all the way back down past our stretching spot.  My pace was between 5:47-6:11 pace on the ups and 4:56-5:13 pace on the downs.  

A nice 18 minute cool down with Katie. Quick shower and a massage with Erin afterwards. She focussed on my lower legs and my right ankle which seemed to be tight in the workout.  

Now I'm home and I just checked my email to see the interview by Peter Gambaccini is already finished and posted.  He called me yesterday morning just after I finished cleaning the entire house and had to put Ali in time out for not letting me change her poopy diaper.  I told him I would have to call him back after my 2 yo stopped screaming and let me change her diaper.  I was a little distracted on the phone with a sulking 2 yo following me around but Peter did a great job cutting out any of my extra meaningless blab and captured the essence of my responses quite well.

3 p.m. Weights and an easy 5 miles at FAC 

12 miles in 7:02 pace

Started out feeling pretty good.  Felt even better once I warmed up. 
Windy but not to annoying as it was mostly at my side...until the final 
2 miles when I had to come back up Table Mesa Drive straight into what
 must have been 60 mph gusts, complete with pebble welting torture.  
Character building. 

6 miles in 6:57 pace

I don't remember this run.  It was too long ago. 

What I do remember about today was that I got two very well received boxes of Nike clothing/gear on my doorstep via Fed Ex.  Courtesy of Mr. Bob Gordon (my agent).  Thanks Bobby!

According to Mr. Garmin, I ran from Boulder to Moab today and it was only 15.99 miles.  Strange.

In reality, I did a morning workout in Boulder, forgot to clear my watch, and then did an easy 4 miles in Moab after driving all day.

A.M. 12 miles

Met at Tom Watson Park with a bunch of RRBs, some Striders, Darren and Colleen.

20 minute warm up, stretching, strides  

4X1.5 mile repeats at alternating marathon/10K pace. (my pace was 5:40, 5:23, 5:39, 5:23 on each). 3 to 5 minute recoveries.

15 minute cool down 

Weights, yummy lunch from Big Daddy's while watching Ali's gymnastics class, 6 hour drive to Moab.  

P.M. Easy 4 miles in Moab around 7:30 p.m. Nice bowl of chili and a soak in the hot tub with the fam afterwards. 

11 miles in 7:01 pace

I was supposed to run 14 miles today.  Couldn't do it.  I spent the morning playing in the pool and hot tub with the kids, getting the kids bathed, dressed, fed, and driving to the finish line for the Red Hot 50K to cheer Aaron in.  Watched the race finishers and chatted with Cody's wife, Bethany for about an hour until Aaron and Cody came in and we took some pics.  The kids were climbing all around the red rock and having a grand old time.  I finally left for my run at 2 p.m. and planned to run from the finish area back to our hotel and then add on.  Started off feeling pretty good.  Got into a groovy pace and felt a little tail wind for the first 5 miles or so.  Then I turned onto the highway that leads south into Moab and it was a death march from there on in.  30-40 mph headwind, light rain, and my sudden realization that I should have eaten more and drank a LOT more water during my busy morning.  The hot tub was probably the major contributor to my energy zap and dehydration problem.  I stopped at around mile 8 to guzzle water from the sink in a Denny's restaurant.  I thought about asking them for a cup of Coke to get me home but chickened out.  By the time I got to my hotel my mileage was at 11 miles for the day and I was finished.  Spent.  Kaput.  So I called it at day.

The good news is that despite the wind and rain, Aaron ROCKED his race!!!  Big PR and nice finish place too!