Trashcan Annie

8x 1mile @ marathon effort with 60 sec. rest. I felt pretty good. Ran next to a vietnam vet. We talked for most of my workout. he was really intersting and un to talk too. I was able to talk though each interval, but they were at marathon pace. When I got back to the daycare, the boys had been in a fight and had been written up... arrrrrgggggggg!!!!!! so they are napping the little devils. Foot only hurt after so I iced. not a super "wow I can think I'm awesome workout" but definitely solid. 5:56.6:03.6;00.6:00.6:00.6:03.6:00.5:56 I recovered quickly so that's good. It didn't ruin my day. I was a little afraid I'd be wasted for the rest of the day. But it's bed time now and the boys and I had a blast swimming at the pool... okay Cooper swam, will goofed off, and I waded around.

1-6 easy... I don't know my pace on this over 7:00 for a while.

7-12 @20 sec slower than marathon effort...I felt really strong, controlled, and it was effortless. Getting splits was interesting. I started my watch almost a mile into it at the 2 mi. marker of the club run so I could get mile splits... then I couldn't find the 3 mile marker...
so...
mile 2-4 (8-10) 12:52
mile 5 (11) 6:27
mile 6 (12) 6:17

then immediately into 6 mi @marathon effort (miles 13-18)

13 6:10
14 6:08
15 6:05
16 6:03
17 6:21 *totally ran out of gas...felt crappy (was a little wimpy and didn't push through it like I should've)
18 6:12 *on the track

While I was hoping for something faster... I was happy I did the workout correctly. I'm learning pace in relationship to my body and how to guage, and that is important. I think I had some hydration issues, and I need to start trying out gu's maybe. I ate breakfast, and tried to eat a lot last night. bread sticks aren't exactly rocket fuel I guess.

Pretty humid tonight. three sets...

1200@5k (400jog) 400 hard
400jog
1000@5k (400jog) 400 hard
400jog
800@5k (400jog) 400 hard

4:01, 78, 3:28, 81, 2:44, 75

I had some asthma issues tonight because of the humidity, but nothing severe, and water helped. It wasn't as fast or strong as I had hoped (especially in the middle) but I got 'er done. Next time I'll get 'er done stronger.

4 in the morning.. Threw in some hills... whatever 4 on a treadmill is. I tried to run at that for at least .25 and keep my pace at 7 min. felt good.

5.95 tempo run followed by 4x800m

35:49 I felt pretty good on this one. I know our first two miles were 12:25ish or 6:12ish pace. so I know I dropped it down after that. Based on how I felt and the beginning of the run I'd say my last three miles were 5:50-5:55. I felt stronger as I went along. Asthma was not an issue tonight. Thank goodness.

took a couple minutes after the tempo and then started 4x800 with 60sec. rest. Come to find out the cemetery loop is .49... cool beans....
2:40, 2:42, 2:36, 2:33

ran the last half mile with cooper... who now says he wants to be a steepler... can't say I'm upset by that!!! we watched some steeple footage together. Who knows maybe he'll be the next Fam?

1:52:36

5miles in the am on the treadmil

warm up and cool down were to be a little faster than steady state (6:20-6:40 pace). then the track workout all at 10k effort...

set 1 3x800 (200 jog recovery) all right around 2:47 to 2:49
400 jog
5x400 (100 jog recovery) all between 80 and 84
400 jog
3x800 (200 jog recovery) 2:41-2:45

I felt pretty good... but then again, I like pain.

10 easy 10 marathon pace... dad on bike...

I was soooo banged up and sore when I woke up I decided to see how I felt. When I woke up I had a huge goose egg on my left knee. I felt great until about 17 miles, then my hip flexors were just screaming at me. I'm sure it's from the way I fell, sliding with my knees bent. But I made it through the whole thing, and was able to maintain a fairly good clip, concidering.

When we got home we heard, "you guys did what? Annie you are crazy!" "you ran how far?" "hahaha... funny... You're serious? Oh my god what's wrong with you!" I had to miss out on the drinking games last night with my sister and girl cousins... oh darn.