THOU SHALT BE A COMEBACK

slow. no watch. almost had an accident.  not used to 87 degrees.

8:07 pace.  83 degrees.  I ran shirtless with my white torso and white hair, no self-consciousness, to pay a little tribute to the late Caballo Blanco.  Rest in peace.

And.  ROCK CHALK JAYHAWK!!!

7:10 AP.  Back to my treadmill hills.  1 mile warm up 8:34.  1 mile up 4% 7:30.  2 down -2% 6:18.  2miles alternating .25 up at 7:30 and .25 flat at 8:34.  2 more -2% 6:18.  I am hoping to build back up to where I was with these workouts last fall pretty quickly.  I  think they made a huge difference in leg turnover and strength....and it's a good excuse to be in under 80 degrees at least once a week.  Summer killer heat is already here, and it's only going to get worse.

22 laps around the block. no watch. distance was probably more like 8.2 and pace was brisk because I finished in an hour

8:17 AP. nausea

30 loops around post 4 at work

8:00 AP.  43 loops around post 4.

8:28 AP.  around Derby. Our house is still standing.  Only spent about 20 minutes in the basement at my Mom's last night, tornado passed through just south of us.  Lots of debris and scenery and blocked roads trying to get back home this morning but we are here and safe.  Lots of property damage locally but very few injuries and no fatalities.  Could've been a lot worse, I'm thinking the tornado mustve weakened considerably by the time it hit Wichita.

http://blogs.kansas.com/weather/category/tornadoes/

This shows a map of the tornado that nailed Wichita Saturday.  My house is just to the East of where it first touched down in Derby, and it passed just a half mile from my Mom's house near Douglas and Webb on the north end of the path where we were hunkered down in the basement. It has been a pain in the behind lately to get around, get kids dropped off, etc...that's my excuse...I am planning on running this evening when David gets home and logging some miles.  stay tuned

Okay, so I didn't actually run a race, but I did suddenly decide after all the Boston stories that I didn't care if I was 10 pounds over race weight, burdened by the troubles of life, completely  and pathetically not trained or consistent in any matter, that I was just going to run a marathon.  So I did.  I ran 26.2 miles in my town of Derby, which has just enough rolling up and down that I figured it wouldn't trash me too much.  I just treated as a nice, long, run.  And it was nice, except for the part where I biffed and bloodied my hand at mile 22 on concrete.  I shuffle and it was dark...I finished after midnight.  Time was lame by my standards but I wasn't racing and it was a good reminder to my body that I AM an endurance athlete and it gave me a little hope that not all is lost and maybe, just maybe, I can pull it together for a killer fall marathon.

8:36 AP.  made it 30 loops around post 4 before we got a call. Good thing my patient was sick enough to not notice how stinky I am under the jumpsuit.

9 easy through Derby, no watch, ran the last mile hard.  Legs are recovered, so that means I really was good and didn't toast them in my Tuesday marathon.

6:53 AP.  dreadmill.  .5 warm up 8:34 pace.  1.5 up  4% 7:30 pace, 2 down -2% 6:22 pace, .5 up, 1 down, .5 up, 1 down.  burn and turn!  Feeling motivated to get back to form.  should've ran that solo marathon a long time ago.

7:55 AP.  Nice recovery run with my team this morning.

8:05 AP.  4am at post 4.  made it 36 loops before someone had chest pain in my area.

8:26 AP.  Really wanted a good tempo today to re-introduce speed but after oh mmm 2

hours of sleep and eating some steak I immediately threw on shorts and

ventured into the heat and humidity. slow 3 mile warm up then opened up

the tempo with a 6:31 mile and realized my steak was about to be

delivered as street pizza so I dialed it back down. Emphasis now is

mileage up and weight down. Speedwork will come all in due time.

8:20 AP. 

Ran slow. Sleep deprived. Two things: 1. The public restroom was nasty. Should've hit a bush. 2. Encountered a runner ahead of me. Inner competitor kicked in so I sped up to catch, pass, and dust him. However, as soon as I caught him he flipped a 180, therefore ruining my opportunity to hunt and destroy. I need to run a race soon. I'm itching.