Cool Runnings!

AM - ran 6.2 easy miles.  My right heel was pretty stiff when I woke up, it took about a mile for it to really loosen up.  I am going to start wearing the Strassburg sock at night to stretch my achilles and PF at night.  Total for the run was 50:09, average pace of 8:05/mile.  Pretty good run once I loosened up.

AM - 6 miles with a 3 mile mini-tempo run in the middle.  Wore the Strassburg sock last night, my heel felt much less stiff this morning, although still a bit.  Warmed up the first mile, then got into the tempo.  I was originally planning on doing 3 miles at MP (7:00/mile), but that quickly went out the window.  I was more or less running on feel and did not check the garmin, but I could tell I was running faster than MP.  Pace ended up being more like 1/2 MP.  First mile was 6:44, second mile was 6:36, and third mile was 6:31.  Breathing was good through the first two miles, then started getting a little bit labored on the third, but not too bad.  Legs felt good, too.  Slowed down for the last two miles.  Total time for the 6 mile run was 44:19, average pace of 7:23/mile.  Took Sparky out for another .8 miles untimed.  He was happy to get out.

AM - 6.2 easy miles with my new shoes.  I had to label them with a sharpie because they are the same color as my other Adrenalines.  I may have to start looking for a different shoe next time, unless they are going to come out with an Adrenaline GTS 8, because the GTS 7 is now discontinued.  Oh well, I have a few months before I have to worry about that.  My heel/achilles was still stiff this morning, but loosened up after about 1/2 mile.  I wore the strassburg sock again in the hopes that this will continue to stretch things out at night.  Total time for this morning's run was 50:18, average pace of 8:07/mile.  The rest of the week will be easy miles, and I am going to do a speed workout on Saturday - good warmup and then 6 x 800 meters with a target time of 2:50.  I am excited about this workout.  It will give me a good indication of what I may be able to do for the 5K.

AM - 6.0 easy miles.  5.2 miles with the Garmin, total time was something like 42:44, average pace of 8:13/mile.  Then 0.8 with Spary, untimed.  My achilles felt much better this morning - I gave it some very gentle massage last night and wore the Strassburg sock again all night.  Was still a little stiff, and took about 1/2 mile to fully warm up.  Temperature is finally cooler again - was in the 50's this morning.

AM - 5.0 easy miles with the Garmin.  Achilles felt good when I woke up, but was fairly stiff when I started running.  If anyone has any suggestions or experience with a stiff or sore achilles tendon, please feel free to post.  Total time for topday's run was 40:27, average pace of 8:05/mile.

AM - Woke up early to watch the Men's Marathon Olympic Trials.  I was absolutely amazed at what Ryan Hall did at about the 16 mile mark - he totally demolished the competition, and finished in a new OT record of 2:09:02 (and this on a hilly course, too!).  I was also ecstatic to see Brian Sell finish in third for a berth on the team.  He personifies the blue-collar worker - runs 160 miles/week, works part-time at Home Depot, doesn't have the most talent, but is the hardest worker.  Congrats to Paul on his finishing time of 2:22:34 - a PB for a non-St. George marathon.  Here is the link to the results (unofficial):

http://www.usatf.org/events/2008/OlympicTrials-Marathon-Men/results.asp

Once the race was over, I was off to the track to do my speed workout.  Being pumped up from watching the marathon probably helped.  Took my two oldest to the track in the double jogging stroller - about 2.5 miles easy, no time.  Got to the track, stretched, let them run around and started my workout.  Here are the splits:

800 meter interval #	Time
1	2:51
2	2:45
3	2:48
4	2:47
5	2:51
6	2:48

I had thoughts of quitting after the 4th 800 meter interval, but was able to tell myself to push through it.  I am very happy about that.  Lybi came and picked up the boys from the track, and I cooled down back home, again not timed.  I am planning on putting in another couple of miles this evening to get me up to 10 for the day.

On a sad note, I read that Ryan Shay collapsed at about the 5 1/2 mile mark during the marathon trials and later died.  He was only 28 years old.  Now I know why the ambulance was on the course.  This really casts a somber light on the trials, in spite of the amazing stories of those who made the team, and shows you anything can happen, often for reasons unknown to us.  Our thoughts and prayers are with his wife and family right now.