7 x 3 minutes at 5:56 pace, one minute between sets. First speed work in months.
5 minute elliptical cooldown.
Sorry my posts have been boring. Thanks all for the concern. Happy to report that my dad is doing much better, but of course, there is still uncertainty as to what is next.
3 at 8.5, random incline level 5. 1.75 at 8:00 .25 at 5:30 but -3% decline, just to stretch out.
My dad has improved so that today he is transferring to a rehab facility. Amazing, 10 days ago the doctors were telling us to prepare for end of life decisions as he was gravely, ill. For some reason, he is resilient and has bounced back from death's doors again. We will see how he improves. Hopefully, things will get more back to normal for everyone, especially him.
Since he is gone from the ICU, I will now post the following, hoping to lighten the mood.
I know, I've been a poor blogger, missing out on all you friends.
Park City Marathon 2010 (26.2 Miles) 03:23:40, Place overall: 18, Place in age division: 3
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
26.20
0.00
0.00
26.20
Mentally, I was very weak (no real excuse for all the walking I did). I will post splits and details later.
1
6:54
Running with AmberG, mooching off of her awesomeness.
2
7:16
14:11
Nothing much happening.
3
7:31
21:43
Backed off, letting Amber run ahead.
4
7:12
28:55
Already some dang headwinds messing with my brain.
5
6:49
35:44
I love downhill.
6
7:25
43:09
Uphill stretch
7
7:01
50:11
Steady uphill begins after last little downhill jaunt for a while.
8
7:43
57:50
Alone in the wind.
9
7:36
1:05:31
Mentally not into it.
10
7:28
1:12:59
Still chugging along.
11
7:39
1:20:38
Last year this felt better.
12
7:50
1:28:29
Holding back, bad aid station exchange at last one.
13
7:47
1:36:17
Noted half (Garmin) around
Half in 1:37:xx
Woman who ended up in second passed me around here.
14
8:03
1:44:20
Already I was wanting to skip the uphill.
15
8:47
1:53:07
Pulling way back on the pace. Lame
16
10:54
2:04:02
Major wuss out and walked to crest of Deer Valley. Gave away almost 3 minutes in this mile compared to last year.
17
7:36
2:11:40
At least I started moving again.
18
7:23
2:19:04
Did not really open up like I should have on the downhill.
19
8:39
2:27:44
I never really get going again. Not so concerned about walking Empire its the walk leading up to and after that was LAME. I do recall telling the photographer that it was a poor place to take photos of everyone walking the hill. I wonder if she moved.
20
8:29
2:36:13
Slacking big time, walking and even waited for Patrick Clifford to run up on me so I might have some company.
21
7:16
2:43:29
Finally got moving again, thanks to Patrick
22
8:01
2:51:30
I've got to learn to keep running even when it doesn't seem to matter.
23
7:25
2:50:29
Running with Patrick still.
24
7:22
2:59:41
Ironically, I'm not breathing anywhere near as hard as Patrick, I just won't suck it up.
25
8:45
3:09:45
No chance for 3:20 so I let Patrick go, and I dog another mile with some walking.
26
8:12
3:23:16
Walking until I decide its time to run. Actually hit 5:15 pace when I decided to go as the finish was near.
26.2
0:28 (5:14 pace)
3:23:44 (4 seconds late in stopping compared to chip time.)
All my resting made this part of the run very easy. Best pace was actually 4:54 during this little stretch and I didn't sprint full out. Lame to have so much left in the tank.
First 7 alone: 1) 6:39, 2) 6:44, 3) 6:40, 4) 6:57 turned around at 3.5 and headed back into the wind, 5) 6:59, 6) 7:16, 7) 6:54. After this I met the Chumps for 7 more: 8) 8:48, 9) 8:26, 10) 8:08, 11) 8:27, 12) 8:16, 13) 8:31, 14) 8:03 plus 14.2) 1:05
Home to mow and edge the lawn for a nice approximately 2 hour stretch out.
Spent yesterday vomiting my guts out and actually left work to go home between vomit sessions. That is one method of losing weight. Back to work today, feeling much better.
And there is 
