What ever it takes!

40 minutes on the elliptical trainer in the hotel gym, followed by weights and a soak in the hot tub.

7.5 easy miles out to the Fort Mason hill and back, pretty warm this morning I wore a long sleeve shirt and had to take it off half way through.  Ran in to my Co-worker Jeff on the way back so I ran back with him.  He's definitely getting in much better shape,  Sub 8:00 min pace for the the whole way.

7.5 in 57:52  7:43 avg pace.

Came back to the hotel treadmill to do the dreaded 5 x 800's  I contemplated skipping this workout all together but decided I was feeling good and it might be good for me if I didn't break myself.  Found out I'm not in as good as shape as I thought I was or maybe want to be, I need to remind myself that my main goal wasn't to get to St. George in the best shape of my life, just get there.  I thought I'd be able to run at least 2 of my sets at 5:00 pace but found out that around 5:10 is puke pace and I could only hold that for about 1/4.  After my second repeat I really felt sick and decided to run the final 3 a bit slower.  My form felt OK and it didn't really "hurt" I just felt sick running that fast.

5 x 800's with 400 rest.

2:36, 2:36, 2:39, 2:46, 2:47

Boston Marathon sign up today!! Who's going?  Not me, I don't have a Qualifier :(  But.... my St. George time will qualify me for 2013 and I'll turn 40 1 week before Boston 2013, so that's my new goal.  Sad that I'm looking forward to turning 40.

My left hip started out hurting a bit this morning and I thought "oh great, now I did it, I made it this far went and did speed work and broke it again"  after about 1 mile though it loosened up and felt fine the rest of the run so I think I'm OK,  I'll just take it easy for the next couple of days.

Wicked headwind going out to the GG bridge this morning but that was OK cause I knew that meant wicked tailwind coming back.  Held a 6:30 pace on the way back without a whole lot of effort.

12 miles in 1:25:12  7:06 avg pace.

16 hour work day, 2 hours of sleep, 45 minutes on the Elliptical.

Incredible run this morning,  I'm so ready to go home after 4 weeks on the road but I am going to miss running in this nice cool moist sea level air.  I know I'm boring for running the same route every single day but it's such an awesome run, I'd run 20 miles a day if I lived here I think.   Wanted to get one last run on the bridge in so I ran 1/2 way across until I hit 7.5 stopped and looked at the amazing views of the city and then started back.  The Bridge is incredibly fast, perfect down hill sloop and really fast smooth surface.  I wasn't planning on it but running back on the bridge started off an impromptu tempo run

First 7.5 miles in 53:24 7:07 avg pace

Second 7.5 miles in 46:51 6:14 avg pace

15 miles in 1:40:15

I posted the Garmin map cause I thought it was funny my Garmin thinks I jumped off the bridge.

http://connect.garmin.com/player/114516937

10 really easy miles just enjoying my last day running in San Fran.  Now I'm sitting at the airport waiting for my 2 hour delayed flight, tt's only 1:30 flight.  If I would have known I had 3 hours to run this morning I would have done a long run today.

10 miles in 1:18:50  7:53 avg pace.

Today is cutoff day, the last day I told myself I can do anything to improve my performance in St. George.   I'm in as good as shape now as I can possibly be so I'll just have to be satisfied with it, anything I do over the next 2 weeks will only hurt my performance.

When I woke up this morning it was raining pretty hard so I altered my running plan and went to the gym and ran on the treadmill, decided to start with my 9 mile progressive fitness test with HR monitor to see where I was fitness wise.

Much harder effort for 18 miles than I had planned on, but I felt OK and feel OK now, HR stayed manageable the entire time.

I hope all ya'll up in Logan didn't get to soaked today,  looks like some really cool temperatures up there this morning.

Distance	Time	Avg Pace	HR March	HR Aug	HR Today
1	7:01	7:01	135	137	132
2	13:54	6:53	144	152	143
3	20:47	6:44	149	155	148
4	27:23	6:36	152	160	152
5	33:49	6:26	154	165	156
6	40:07	6:19	156	169	159
7	46:18	6:11	157	170	162
8	52:22	6:04	159	172	163
9	58:02	5:50	159	173	165
10	1:04:35	6:37			149
11	1:11:07	6:32			160
12	1:17:33	6:26			161
13	1:23:56	6:23			162
14	1:30:15	6:19			162
15	1:36:30	6:15			162
16	1:42:40	6:10			164
17	1:48:59	6:19			163
18	1:54:51	5:52			168
Total	1:55:00	6:23			156

Looking at my HR's I'm pretty happy with my progress, March is back when I think I was the best shape I have ever been right before my stress fracture, the August HR was measured on Aug 4th, 6 weeks ago 1/2 way through my 12 week build up, I remember feeling depressed how out of shape I had become,  I think I have made very good improvement over the last 6 weeks, not quite optimum performance but not bad at all.