THOU SHALT BE A COMEBACK

6:40 pace.  Need to get my back to back long runs rolling this weekend.  Kidzone has a 2 hour time limit, so I got myself pscyhed and ready to go, dropped Mini off, dashed up the stairs, and literally leaped onto the treadmill.  Set it at 6:40 pace and then tried to relax and forget what was happening.  I got on my favorite treadmill under the fan that is probably forgiving on pace but hey, it was one hour and forty minutes of marathon pace effort and rapid leg turnover.  I worked up a sweat, burned calories, and survived for my 25 miler OUTDOOORS tomorrow!!

7:55 AP.  started with the gorun starttofinish group, got a few miles in with Nick and Fernando, and had Kyle for 21, so only on my own for the last 4.  It didn't start getting warm until the end.  I just went through about three of my handhelds of water but otherwise didn't fuel and felt fine.  I think my body is starting to adapt to back to backs.

East Y.  9 mile treadmill fartlek.  for then numbers people(myself included),

5 min ez(8:34 pace), 5 min 6:18, 4 ez, 4 at 6:15, 3 ez, 3 at 6:11, 2 ez, 2 at 5:56, 1 ez, 1 at 5:46, 1 ez, 1 at 5:46, 2 ez, 2 at 5:56, 3 ez, 3 at 6:11, 4 ez, 4 at 6:15, 3 ez, 5 at 6:18, cooldown to 9 miles.

next did 1 mile on indoor track with 10 strides. piddled around with weights after

East Y treddy, then squats, lunges, and a few leg weights

easy on the track at the downtown Y.  in one week my banishment to track and treadmill will be over, and I will only have to spend about half my time on the treddy instead of ALL of it

Treadmill hills.  I'm convinced the treadmill is not a realistic representation of overground pace, but still a nice mental boost to help overcome the boredom.  6:47 ap.

.5 warmup 8:34 pace.  3 x (1 mile up 4%, 2 miles down -2%)--(7:30, 6:18, 6:15), (7:24, 6:15, 6:11), (7:19, 6:11, 5:56), .5 cooldown.

home treddy.  so sick of staring at the door and sick of treadmills. 

I couldn't sleep and got up in the middle of the night to hit the home treddy.  It was dead.  I take back every bad thing I ever said about it.  Crap.

Hit the downtown Y today for my "long" run.  Started at 6:40 pace and was gunning for my usual 15 but about 10 miles in started feeling queasy, which quickly progressed to severe nausea.  I bailed at 11 miles and tried to walk it off but realized I better get Vanessa out of kidzone and head home for private barfing.  Haven't thrown up yet, but stomach is still in uproar.  Not sure what the problem is--coffee and apple for breakfast bad? cheap tv dinner last night bad?  getting a 24 hour bug?  yuck.

Not going anywhere today because Vanessa has pinkeye...so I had time to google research, and, drum roll, I fixed my treadmill !!!

So happy I'm not gonna complain about the 10 miles staring at the closet while Vanessa watched a movie with her puffy eye.

Packed day and Mini still has pinkeye, but I was determined to get something in because I suspect tomorrow I won't be able to.  I found a 45 minute window before dropping Mini off and jumped onto the home treddy for a 10s workout.

10 minute warm-up

10 x (45seconds on, 75 off) at 5:27 pace

3 minute jog

10 minutes 6:18 pace

quick cooldown to hit the 6 mile mark

Given the faulty calibration if my home treddy, 5:27 pace is a dead on, cheek-flapping, mind-numbing sprint in which I risk being hurled off the back and facing certain death.  It takes the full 75 seconds to regain the courage to risk my life again.  6:18 pace feels like about 6:00 effort, and I was quite taxed at the end.  Good little workout.

Very surprised and lucky to squeeze this one one in.  nice n easy in the afternoon heat around Vanessa's school waiting for it to get out.  First day of second grade!!

ez on the home treddy.  if temps are still reasonable tomorrow at 9 when I drop Vanessa if, it may be time to test the waters in an outdoor tempo.  I need a reality check.

a.m.: Time to get off the treadmill for a reality check.  I dropped Vanessa off at 9 and started this in 79 degrees.  1 mile warmup, 7 mile MP tempo 6:49,6:46,6:45,6:50,6:52,6:52,6:58, 2 mile cooldown.  I wish I could report that I was floating effortlessly but that is not the case.  It was not an epic struggle, first 4 miles were actually super easy, but the tide turned fast and I was working harder than I would have liked in the last 3.  Nothing to do but keep building fitness.  Looking forward to some longer tempos when I can get out earlier in the day.

afternoon. 5.7 very ez around Vanessa's school before it let out

7:58 AP.  Felt pretty solid even in the muggy heat.  64 ounces of g2 and 40 ounces of water. one hammer gel

Exhausted.  After yesterday's monster run I only got 4 hours of sleep before rolling into work all night.  My legs didn't feel bad but I wanted to go to bed so bad it hurt.  Hot and humid.  Watch died halfway through but I was rolling 8:30 to 8:40 pace pretty steadily/

Over 80 degrees and the sun was beating down by the time I started.  First mile repeat felt so terrible I almost pitched the workout--I could still feel the junk in my legs from this weekend.  I decided not to pitch it and just accept that my splits would be a little lousy--still good training stimulus.  Trying to run fast in the heat on wasted legs...what's not to love?  I am training for an ultra, so really, powering through on tired legs and wrestling with mental defeat is what it is all about.

2 mile warmup

6 x 1 mile with .25 recovery 6:44, 6:32, 6:25, 6:23, 6:28, 6:36. cooldown.

Off to the weightroom to keep my arms ripped...

Ran very easy. It was very hot

Refreshing zombie stagger between shifts in 98 degrees by Vanessa's school.  After dropping her off squeezed in 20 minutes legs at the Y before showering and rolling back to work for another night in paradise.

It was 104 degrees when I parked at Vanessa's school and headed out for 8 miles.  huge sweatfest.  I looped by my car about 3 miles in to hang my singlet on the side mirror because it was just too hot for a shirt.  When I came back it was gone.  Really?  my nasty sweaty singlet?  I think someone is just mad because I keep getting there early to run and take the best parking spot....lol.

Headed home with Vanessa and did 5 more ez on the treddy.  My butt and hips are pretty sore from the weights yesterday.

Northwest Y.  6:40 pace.  I spent time with Vanessa this morning, then dropped her off at a birthday party and had a little time to squeeze this in before showering and heading to an extra shift at work.

Next come TMI about woman stuff so if you are sensitive don't read on.

I had a really bad embarassing moment.  When I got off the treadmill and went into the locker room to shower it was then and only then that I realized my light grey shorts were soaked in blood.  This was unexpected and I can't believe I was on the treadmill for 80 minutes and nobody said anything to me about it....just finished up monthly business a few days ago so this was quite unexpected and untimely and not sure what that is all about.  I wasn't sure if I should go to work or go to the doctor.  Anywho, I seem to be fine now but seriously folks if you see a gal obliviously bleeding like a stuck pig in public please tell her!!

Feeling worn.down even after two day off. 9:07 pace slog on 98 degrees. Nausea and cramps. I keep putting it off but may need to see the doc.

still feeling run down ugh.  I felt like this a few years ago when my ferritin was low.  starting the iron supplements and seriously trying to pack nutrition into my diet.

1 mile warm up.  6 x 800 5:52 pace.  cooldown.  treddy--I just didn't have the heart for the heat today.  did some core in the weight room afterward

am:  10 miles singletrack at Miller's Meadow--felt great.  I love trail.

afternoon: 4 ez in the rain by Vanessa's school

10 more at Miller's Meadow.  I really enjoy the singletrack--good for my body and soul

Tired after work, haven't even slept since my last run!  Drove to the start to fnish meetup or I would've drove home and gone to bed.  16 was my minimum in my head and that's what I did--ran the first 7 with Winston and Matt--great company!

7:42 ap

ez on the mill