2010 St. George Marathon

Beautiful day, beautiful course.

Best part,
Elite corral to start!

Ahead of schedule through 10,
Then, time slipped away.

A little behind at 13,
No chance to recover though.

Body and mind alternating in a ying and yang,
A tug of war.

This is easy, this is not.
Goal pace is comfortable why can't I hold it?

Happiest 3:45 marathoner in St. George today,
After spending a long time not knowing if I'd find my way!
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Last night's sleep: to bed @ 2315; out of bed 555; slept pretty good even though I was up a couple of times during the night

~6:30 Grape-Nuts cereal w/skim milk

~7:00 smoothie: blueberries, cherries, yogurt, cranberry juice & Twin Labs Ultra Fuel

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OBJECTIVE
1 mi. warm-up
2 mi.@ 6:52
1 mi. cool-down

ACHIEVED
1.01 mi. WU
2.00 mi.@ 6:48
1.04 mi. CD

~9:45 pm

Got away from work late tonight. This run was on my schedule for tomorrow morning. However Dr. Cadena has agreed to see me prior to office hours. Since this is my last run, I decided I didn't want to run again until the marathon once I receive treatment. That explains how I found myself finishing up this run after 10 pm at Memorial Park.

The run went okay. My legs were a little sore from the light resistance work and stretching I've been subjecting them to. I'm not worried about that. My left calf/Achilles flared a bit with what felt like repetitive muscle strain and my right shin splint was "there" but not problematic. The half marathon pace felt easy on the cool evening air on rested legs.

Looking forward to an all-out carbohydrate binge tomorrow.

PRE RUN
water & pure protein bar

POST RUN
water, hamburger patty w/cheese & grilled chicken breast
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Knocked at all of my resistance work and stretching this morning:

1 set each

kneeling overhead draw-in
lying draw-in w/hip flexion
box lunge
stability ball leg curl
AROM hip extension straight leg w/ball
AROM knee wall slide bil full w/ball
AROM lumbar bridging hamstring bil w/ball
AROM lumbar bridging w/alternating leg
Resist lumbar bridging w/hip abductors w/elastic band
Resist hip ER side lying w/elastic band
Resist knee sidestep w/elastic
Lunge stretch
Supine hip extension
VMO dip
Spider stretch
Cat stretch

I felt okay - not great; not bad. Right shin splint issue was more prominent this morning.

Today is the last day of carbohydrate depletion. Tomorrow I'll throw the switch on loading. I'll also see Dr. Cadeña early tomorrow morning. I'm also supposed to have my last run tomorrow but I may change things up to get more recovery time from post-treatment until the starting line.

Day -3 Intake

Last night's sleep: to bed 22:20; got up 5:20; slept pretty good only up once

~6:00 16 oz. water

~7:00 8 oz. water & 2 string cheese

OBEJECTIVE
dynamic stretching warm-up
1 mi. warm-up
2k @ 6:52 w/ 90 second active recovery
1 mi. @ 6:32 w/ 90 second active recovery
1k @ 6:18 w/ 90 second active recovery
1 mi. cool-down

ACHIEVED
1.04 mi. WU
dynamic stretch
2k @ 6:42 w/ 90 second active recovery
1 mi. @ 6:23 w/ 90 second active recovery
1k @ 6:12 w/ 90 second active recovery

5:24 AM 59º 84% 0 mph

Felt pretty good.

Started carbohydrate depletion yesterday so I should be good and ornery by the end of the day tomorrow. In know the Western Australian method (and other studies) suggest you don't have to follow the old-school protocol of the eastern bloc countries but the whole 7-day approach gets me into a mindset that seems to help my racing.

Went to see Dr. Cadeña yesterday. Very surprising diagnosis. The problem I've been experiencing with my ankle for the past two weeks is apparently shin splits. I've had shin splits before (about three years ago) but they were nothing like this. Cadeña worked his magic and I felt pretty good today. The issue was there this morning but it was latent. I'll go for another treatment Thursday morning and get a tape job. Hopefully that's the last I have to think about shin splits!

PRE RUN
weight=159.5
water & 500 mg glutamine

POST RUN
water & multivitamin

Day -4 Intake

Last night's sleep: to bed @ 21:40; got up @ 5:00; okay sleep - got up a couple of times

~5:00 water & 500 mg glutamine

~6:00 water & multivitamin

~6:30 water, 3-egg scramble w/Canadian bacon & sharp cheddar cheese

~9:00 3 scoops protein powder, 2 heaping tablespoons peanut butter, 6 ice cubes, 16 oz. skim milk

~10:30 8 oz. water

~12:00 garden salad, grilled halibut & 16 oz. water

~15:00 8 oz. water

~18:00 pure protein bar & 8 oz. water

~21:00 string cheese

Day -5 Intake

Last night's sleep: to bed 22:30; out of bed 4:55; a bit restless, up multiple times

~5:00 water & 500 mg glutamine

~6:00 water, multivitamin & string cheese

~9:00 2 poached eggs, Canadian bacon & water

~13:00 2 chicken breasts

~15:00 red beans w/green onions & cheddar cheese

~15:30 water

~20:00 grilled salmon fillet, low-fat cottage cheese & water