Friday morning spin class

1h 00m 20.00 miles 20.00 Mi/hr

5:30 AM

am spin class

Last speedwork run Thursday

43m 54s 6.00 miles 07m 19s/Mi

4:30 PM

1 mile warmup @ 8
4 miles @ 6:58
1 mile cooldown @ 8

Felt good today.

First run back, easy treadmill run

56m 7.00 miles 08m/Mi

4:30 PM

LTF treadmill run. The ibuprofen has my thermostat screwed up, and I was sweating like crazy. That should subside. Run felt okay, but I'm just tired.

Feeling better, but not 100%

Heck, at this point, I'm just glad to be feeling 50%! Fever broke between 4 and 6am. It's amazing how quickly the body bounces back when it knows it's on the mend. It's just like a switch was pressed and I'm better. So, I'm behind a run, but this is still taper time anyway. A walk-jog-run day this afternoon, to ease back in and get some sense of where I am recovery-wise.

Under the weather-flu has struck

Had a good run with Paul last Thursday. 2 miles of single-track (Company Mill to Crabtree Creek and back) to warmup before meeting Paul for 6.1 on the b/b trails.

Friday, I awoke with a sore throat, and decided to not do the planned swim.

Saturday, I awoke, feeling better, but not 100%. Last longish run prior to the marathon. We did bridge to nowhere to Company Mill to Graylyn to Sycamore, back down Graylyn to Company Mill, back to bridge to nowhere. 10.1 miles. I felt pretty fair during the first half, but I could tell I was fatigued about mile 7. We were chasing Alex up Company Mill, and I was staying with him, but it was taking more effort than normal. Once we got back on the b/b trail and rounded the curve at Airport Overlook, Dusty and Rama took off and I had nothing to offer.

After the run and some Starbucks warmup, I met Lainey and the boys for a 3 mile walk over at Reedy Creek entrance, to show them some of the race route. I started feeling pretty bad once we got home. Checked the temperature-102 and rising.

All of Sunday was shot; fever, chills, aches, pains, etc.

Fever seems to have broken as of noon today. We'll see.

Thursday am spin class, very light weight routine

Speedwork at the spin class. Felt pretty good. Good to spin out the legs after yesterday's run.

Crunches and some lower back strengthening was enough for today.

PM Umstead EASY run, up to 10 miles, but probably a lot less. And I mean it this time.

Nothing faster than an 8:15 today. Maybe even 8:30. Should we go for 9:00? It's taper time!!!

Wednesday speedwork run

Last speedwork workout before the marathon.

Speedwork from Wimberley (milemarkers shown after time split)
7:55 3.5-2.5 warmup
7:35 2.5-3.5 warmup
6:26 3.5-4.5 speed 1
4:06 4.5-4 recovery 1
6:33 4-5 speed 2
4:35 5-4.5 recovery 2 (stopped to straighten out socks...)
6:20 4.5-3.5 speed 3
4:13 3.5-3 recovery 3
6:22 3-4 speed 4
4:08 4-3.5 recovery 4
7:54 3.5-2.5 cooldown
7:39 2.5-3.5 cooldown

A good effort today