And I almost forgot...

Yesterday/last night was the first day of MCM training. I had an easy 6 mile run at 11:18 pace scheduled. I programmed the workout (thanks Carol) into my Garmin and took some plain water and one Gu (Lemon Sublime flavor) from my cool sample pack out with me. It was the first item I tried from it, too! Then I headed out for my run. A night of firsts!

I decided I'd run the same lollipop loop of 5.25 from Sunday's run but add three laps around the track, which I pass on the stick part on my way out and back - to make 6 miles. I had a hard time going slow enough to maintain 11:18, actually. Based on my success with my half marathon at Shamrock this past March, to prepare for the marathon I am following a plan from RunnersWorld.com based on my 5K time from the Independence 5000. It 'says' if I follow the plan my time goal is 4:20. However, my actual goal is 4:40, which happens to my goal from my first two marathons. That I am still striving for. Anyway...I guess the watch got tired of beeping at my and my average pace for the run ended up being 10:40. I ate the Gu at mile 4 as I'm practicing for race day with any run that lasts an hour or more. The verdict on Lemon Sublime Gu - very good and I will likely buy this flavor! So, an interim goal is to try harder to go slower on my next easy run which is on Thursday. Tomorrow is a 5 mile tempo run with three miles at 9:41. I will not run the hilly course, but more of a flat-ish one so I can hopefully hold the 9:41 pace. I'll see how many times Garmin beeps at me for going too slow.

The shoulder is still sore and burning (as is the arm {burning} and hand {tingling}) but I took 4 Advil and I'm hoping that takes the edge off for now. Tomorrow when I see the doctor I do not want to take anything so I can be in pain when he evaluates me.

Happy and Healthy Training!