I have to have a blog title?

Wow, my last 10k was such a stunner and huge PR (back in June). Since then I've run a tough 50k, strained my back and missed a little running, tried picking it back up and sprained/damaged my left (usually good) ankle/foot, and last Monday - Labor Day - I broke a rib as a result of a dirt bike fall (crash?).

Since I'm supposedly running Chicago in four weeks I figured I'd find out how out of shape I was by running the Tacoma Bank to Bay 10k. I'd never run it before, but it is billed as a fast 10k. I ran most of the course for a warm up and found the race starts at about 50' elevation, goes up to 140' elevation, drops down to 0' for a while, goes over a high bridge for another gain of about 40', then repeats all the above after the turnaround - not my idea of a fast course, but not necessarily brutal either.

My left foot mostly bothers me on downhills, but my broken rib hurts with any jarring motion, any bending motion, or any deep breathing. Not that I'm using that as an excuse : P

I ran as hard as I thought I could, and even picked it up to 5:30 pace for the last half mile to bury a couple guys before the finish. I ended up with a very disappointing 39:30 - my slowest 10k since at least 2005 I believe.

 So with 4 weeks until Chicago I guess my MP will be about 7 mpm - arghh. I can't believe I've gotten 2:30 slower over 6 miles in 3 months! I may run a 50k (Cle Elum Ridge 50k) this coming weekend (with 7,000' elevation gain/loss). My slowness won't matter much there, and past results indicate many of the fast people typically don't show for it. Thanks reading!

11 miles on my road bike with Cherie - an easy recovery workout I guess.

I took advantage of weather that bested the weatherman this morning for an easy GA run. My HR is still a little high, but this could just be from last weekend's 10k too. I still haven't decided if I'm going to run the 50k this weekend. I think the smart thing to do would be to run a 20+ on the flats as a more specific workout for the upcoming Chicago (flat) marathon. Maybe I'll be smart this week :)

Today's easy run in the muggy warm weather was ok. My rib is down to a dull roar with occasional spikes. I'm experimenting with different shoe types and inserts/no inserts to see what may make my left foot/ankle feel better. Today I put some SoftSoles in my Riders. It seems like inserts make the foot worse. Tomorrow I'll try a 10 miler or so in the Kinvaras to go the opposite direction (less support).

Part two of my left foot pain experiment. Today I ran in my Speedstars which are a lightweight trainer to see how  my foot felt in them. It didn't seem to make much of a difference - the foot still hurt.

My HR was nearly marathon pace HR but my corresponding pace was about 30 sec/mile slower than MP. That's what I get for two months of recovery pace running I guess!

I can't wait until after Chicago so I can take two, three, or more weeks completely off to try and heal my foot. I'm ready for it! Then I can begin the build-up all over again.

Today I got an easy run in before the rain and the Huskies game. If I and my foot make it through tomorrow's last long run I'll try and cruise down the hill to 10/10/10 with lots of biking and less running.