Trashcan Annie

RAn in lake forest.  totally wiped out!  The road that ran along the lake (michigan) was covered in a sheet of ice.  oops.  but I kept my knees off the ground!

aw man this run was brutal.  I felt terrible, and I was running (again) on the treadmill in Jenny's basement.  the workout was 15min easy 4x 5min hard 2min easy 15min cooldown.  I ended up running 58 minutes and change covering 9miles in all.... the low down.  I felt awful, but the goals was to run hard and make it hurt.  I was successful in that aspect.  I did not back off when it was really really hard... even if the times don't show it.

Warm up 15 min. 2.15 miles

set 1: pace 5:36

set 2: pace 5:36 (ran upstairs... GI issues... no success)

set 3: pace 5:33

set 4: pace 5:27 (this one was tough.  I wan't sure I was going to still be "clean" at the end)

ran upstairs... SUCCESS! Jenny's house smelled really bad, I was embarassed, but hey every runner's been there right!  When I came back down the treadmil had shut itself off... dangit

Cool down 16ish minutes. (some of it was after set 4) 2.38 miles.

cut it short to go buy shoes.... my shin was bugging me for the second day in a row.... it's the only thing I could think of.

I didn't know whether to call this a fartlek or intervals. I guess it was more a fartlek....

I just realized I mucked it up! OOPS! SORRY JENNY

2x 1 mile (supposed to be 2 mile that's where I screwed up) @ 10k effort- jog 2min recovery between. after the second mile:  jog 3min and 1mile HARD.

#1 5:38 (I thought that was suspiciously easy!)

recovery was at 6:48 pace (2min)

#2 5:36 (again I thought "Wow this is an easy workout... and short. hummmm oh well la te da good for me.)

1.5 min recovery @ 6:48 pace (1.5 min run to potty to you know.  Which hard to do when you are breathing hard!)

#3 5:15

great workout. But now that I'm home and I realize that I pretty much only did half of it I feel completely cheated. Now I will never know what that last mile really would have been! I may have to run a tempo on sat to feel better about myself. REv. dimmsdale you got nothing on me (obscure literary reference.... keeps it lively)

Right shin still humming in the back ground "hey, Pssst it's me. Down here, do you feel me... I'm gonna haunt you!"

wind chill was 9 degrees. I pushed willem on this one. those rolling hills and his 44lbs are a workout now! He slept for the majority of the run.... Cutie he said, "mom, ahh dose peoples weoww fink Iz dust bankets won't dey. Dey weoww say, 'hey ders no boy in der. der's dust bankets" hahahahhahahaha he's so cute! decode that speech impediment I dare you!

shins were better. They only twinged 9 times the whole run, and the twinges have down graded from concerning to annoying.

I don't know the time for this one.  The footing is awful!  It snowed almost the entire time, which was kind of nice (on the eyes).  I ran 9 with Rob and Brad, then the adventure ensued.  I only count 2 of the 4+ miles as running miles....

I thought the club was doing a 2.5 mile fun run.  I decided to take the boys on that so Casey (hubby) could run with the serious group.  Well it was 2.5 out...2.5 back.  Will (4) ran 2 miles, I discovered he has a bit of a sprinters stride.  He brings his heel to his rear with EVERY stride...  I sent Cooper (7) with Dave because he has run 2 miles before so I thought he'd make the "2.5" no problem without hindering daves run (due to the conditions cooper 8:30 pace would've been suitable.  Cooper ran 4 miles..  WOW!  I carried will on my back and ran or walked much o the way back.... I got help carrying Willem for about 1 mile.... Lets look at the boys physiques....

Willem 40 inches and 40-44 lbs of muscle (depends on clothing and how full his belly is)

Cooper 48.5 inches and 45-49 lbs. of bone... 

That evening the four of us went to a Christmas Party with our running friends.  I couldn't figure out why I was being anti-social and crabby.  I had taken a nap.  When I got in the car on the way home I felt it.  My shoulders  began to ache.  By the time I got home my eyes were watering.  I HAD BEEN IN PAIN.  A lot of pain and was just distracted.