For Whom the Dogs Bark

44F, 99%, NE 7 mph, moderately dense fog throughout the run.  Has warmed up considerably from last week.  Originally planned to go long today, but I decided that I can be conservative and do my long runs later in the week and/or next week before starting another 10-day taper.  Not having a 3-week taper really helps adjust to contingencies such as this flu detour.  Slept just a little better but still not well, lots of drifting in and out and leftover fever dreams, which I won't share.

Got out the door at about 4:50 a.m. and ran 13.04 in 1:51:42, which is an 8:34 pace.  152 average heart rate, 168 max.  Last 4 were 8:31 (156), 8:30 (154), 8:13 (161) and 8:09 (166).  Was hoping I could get to 8:00 at a 165 heart rate for the last mile, but wasn't quite there.  I think I could have run a marathon today at an 8:25 pace, but I don't believe much faster, but still cutting myself some slack as I gradually shed these flu toxins.  I felt a little heavier too, which if true is not good.  I wish I had run with a watch on Saturday so that I could compare heart rates to see if there is movement in a positive direction.

33F (26 WC), 85%, NNW 9 mph.  Really cold this morning for seal level conditions.  Bundled all the way up and went out for a quick 10 at GMP.  That proved to be not doable, still recovering from the flu, or worn out or something.  Did 5.0 miles (plus wu/cd) in 39:47, 7:57/mile, then called it a day.  Splits were 8:14 (155), 8:06 (157), 8:00 (164), 7:41 (167) and 7:48 (170).  Could have gone another mile or two but it didn't seem smart.  My best hope for the upcoming race is to not get overtrained.

39F, 90%, N 3 mph.  LLHR run, 10.00 miles at 11:47 average pace, 121/126 bpm.  About a minute off my best pace at this heart rate -- this flu has really knocked me out.

45F, 80%, N. 15-20 mph.  Paced my daughter Jennifer in a half marathon in Temple, TX today.  The race didn't start until 8:45, so I got up early and drove from home, got to the start line about an hour early and met my daughter who had my race packet.  Warmed up with a couple of laps around the parking lot, then the race started.  Jennifer held a steady pace throughout the course, which was a short out, two loops of 6+ miles, then back.  Her goal was 8:15 to 8:20 per mile.  She held that until about mile 9, slowed down to the 8:25 to 8:35 range (she was getting tired and wanted to make sure she didn't bonk), then picked it up for the last 5K.  There was one stretch toward the end of the loop that was a long uphill into the wind, where I was able to make myself useful as a mobile wind break. Jennifer picked it up the last two miles, 8:08, 8:01 then a sub-7 sprint into the finish.  If I get tired during a race I never get my speed back, not sure how she does that.  She got a PR by 8 seconds, 1:48:30, 8:17 average pace.  I told her at the 12.5 mile point that if she held a 10-minute pace she would get her PR, but my math was way off, good thing she didn't listen to me.  I had general joint stiffness for much of the day, otherwise felt fine.  We met another father/daughter team at the beginning of the second lap and ran with them for 3 or 4 miles before they pulled away slightly, beating us by about 20-30 seconds.  Had a lot of fun and it appears I am finally leaving the flu behind, though I still have a persistent cough.  Originally this was going to be a goal race for me, but right now I will be lucky to have a good showing at the Kingwood marathon on New Years Day.  Not getting sick is as much a part of a successful training cycle as anything else -- I have failed this test a number of times, not sure how to prevent it.