"PRIOR PREPARATION PREVENTS PISS POOR PERFORMANCE"

16.5 Long slow run.....9.3@, 6.6 fastest.

6.3 very easy recovery run. The hardest part of this run was getting out the door and getting it done. If it had been raining I'd still be setting on the couch wasting away. TGFSS.

Today I have a 10 mile hill repeat run scheduled......

Todays schedule calls for a 6 mile easy run. Easy as qualified by "Peak Training" time. So it will probably be more like a tempo run...1 mile warm up, 4 miles at marathon pace and 1 mile warm down. Then again I might just do an easy 10 miles at a moderate pace.

OK I whimped out, I went back to my training schedule and decided I would follow it no matter how good I felt. Went out for a 6 mile easy run. Now I'll be ready for a tough 10 mile tempo trainer thursday!!! Gotta' remember to "RUN SMART"!

10 mile hills tempo run. Just got done with my run....made it 10.5 on the Dimple Dell Mountain road. It was a great run. 9.3 average/5.3 fastest. 

easy 10.5 for todays run.....but still up and down the mountain road. So all I need is 5.1 tomorrow for my 65 mile week....Yea!!!

Did  you get this message this morning?

CONGRATULATIONS!!!
We would like to personally congratulate you on being selected for the 2010 St George Marathon.  This year you were 1 of the 7400 lucky runners to be chosen out of a record-breaking 11,000 registrants. We will be hosting runners from 50 states and 17 countries. We would like to thank you for your interest in our event and we look forward to seeing each of you cross the finish line in October!
There are a couple things we need to make you aware of at this time:
•       Our Runner’s Guide can be found at http://www.stgeorgemarathon.com/race/runguide.php.  This will give you all the information you will need to know for race weekend and should answer most questions you may have. Please read it carefully and completely.
•       We want to remind you that registration fees are NON-REFUNDABLE and/or NON-TRANSFERABLE. If you need to cancel please e-mail us at marathon@sgcity.org.
•       If you are interested in running for a charity, please visit our official Marathon Charities at http://www.stgeorgemarathon.com/charities/
•       CLARK MORRIS MEMORIAL SPECIAL ACHIEVEMENT AWARD-
This award celebrates the person that has achieved personal greatness in their lives. This award has been given to runners and wheelchair participants of all ages and circumstances, anyone we feel has gone the extra mile in overcoming adversity in their training and personal lives to run the marathon. If you have a personal story, or would like to recommend another runner for this award, please mail or fax your nomination by Friday, September 17, 2010 to: St. George Marathon, 86 S. Main St., St. George UT 84770 (Fax: 435-627-4509).
Again we congratulate you and wish you the best of luck in your training.  We will be updating you with information throughout the upcoming months.

Thank you
Kami Ellsworth
Race Operations Manager

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Thank you.

5.1 miles today....running 7 days in a row makes one week.