| Today was my first run since the Mesa Turkey Trot on Thanksgiving Day. Bill had a 19-miler on his calendar, and he wanted to do it on Sunday. We txt'ed back and forth a bunch of times and arranged for me to run 11 of that with him, which would leave 1 solo mile for me and about 8 for him. The plan was for Bill to start by the Scottsdale Shea hospital and run down the Green Belt. I would meet him where the Green Belt intersects the Canal (just south of Indian Bend Rd. at Hayden) at 7:00AM or so. I arrived at our meeting spot about 2.4 seconds before he did. Perfect timing! It was a brisk 51 degrees when we started-- much, MUCH better than the 80-degree heat of last week. After Bill re-filled his new Amphipod RunLite Hydration Belt (Merry Christmas, dude!), we set off on the Canal. I could tell right away that my legs were still tight from the race on Thursday. Not painful or sore, just tight. It felt really good to not worry about heat or hydration issues. If it weren't for the tightness in my legs I would have felt perfect! We cruised down the Canal past the newly redeveloped Scottsdale Waterfront. I noticed a couple restaurants that look worth trying. As we passed Goldwater Blvd., I could tell my legs really, really wanted a rest. But I resisted, trying to pick up my pace a little. As we neared our turnaround at Herberger Park, it got harder and harder to keep my legs moving. But I managed to do just that, and we reached the 5-mile point in a respectable 43 minutes, keeping a really consistent 8:30 pace the whole way. We stopped at the facilities at Herberger Park to rest and refuel. While there we talked to a couple of nice women who were out for an 18-miler. I felt like my 12-miler was wussy stuff compared to what they and Bill were doing! After a couple minutes, we set out on the canal again. My legs still felt pretty stiff, but luckily the rest didn't make it worse. On the run back, I took a couple 10- to 15-second walk breaks as we crossed streets. It's amazing how even a small break like that can help rejuvenate tired muscles. I ran the second 5 miles at about an 8:45 pace. It was slower than the first 5 miles, but I'm very pleased with my time considering how my legs felt. When we reached Hayden Rd., we headed north. I ran with Bill until we reached McCormick Parkway. Bill continued north along the Green Belt, and I turned around and ran back toward the Canal. When I reached the Canal, I was about a 1/2-mile short of my tarket distance. I didn't feel like finishing my run, but I forced myself to. I did a 1/4 mile loop on the Canal, pushing myself as fast as my legs would allow. I finished the 12 miles in 1:44, at an average pace of 8:44. After last weekend's bonk, today was a nice comeback. I am shocked that I had an 8:44 pace in me considering how tight my legs felt. A couple more training runs and I'll feel ready for the Fiesta Bowl Half Marathon in 2 weeks. I will focus on hitting the starting line as healthy as possible. Activity
  
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Sunday, November 30, 2008
12 Mile Recovery Run
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