THOU SHALT BE A COMEBACK

7:33 AP.  10 easy then 2 fast 6:11, 6:17.  Feeling better today!

Treadmill at the Y.  7.5 at 8:27 pace then the last .5 at 6:40 pace because the song compelled faster running.  I've mention this on facebook, but I will put it here too.  David's early birthday present to me was to get my hair done.  I wanted to be really blonde so the stylist bleached my hair.  Well, she didn't leave it on long before she checked it and was like, whoa, we better wash it off.  My hair is white.  Not blonde, not platinum, white.  Like an 80 year old.  I absolutely love it!

Skipped my intended hill workout for a watchless easy run because I slept wrong and have a bad kink at my neck and between my shoulder blades. I actually felt good during the run ,but think the treadmill would have caused pain.  I can barely turn my head side to side or look down.  Should make for an interesting night at work.

7:08 AP.  Treadmill at EMS post 9.  The city was quiet at 4:30am, the paperwork done, the post and unit cleaned.  I took a risk, and managed to fit the whole workout in without getting a call.  It was cool to get it done at work.  The treadmill is old and creaky and doesn't go downhill.  .5 warm up 8:27 pace.  2.5 miles up 4% 7:30 pace.  1 mile flat at 7:30 pace, then 4 miles at 6:40 pace.  Sweated bullets and stunk until my relief came in at 6:00am. 

7:43 AP.  Lots of social running today, had a great time.  Got to GoRun early and ran 7 then bumped into Patrick so ran one more with him before hooking into the group. Lots of folks, lots of catching up, ran with a few different groups and then towards the end it was me, Patrick, and Lacy.  I did the last two hard 6:24, 6:29.

Dropped the boys off at school and then on to the Y with Vanessa. 7 easy on the treadmill then 1 on the indoor track incorporating 8 sprints.

7:43 AP.  It was cold and windy and rain and muddy on my dirt roads and I hit every hill I could.  Made for a miserably perfect run, helped drench the anger and frustration I was feeling today.  I was cold, soaking wet, and had lots of bright red angry cold skin when I was done.  It was absolutely perfect, wish I had time to pound out a few more.  Last 2 6:39, 6:27.

Easy run on the dirt roads.  Sprinted the last .13 at 4:26 pace.  Felt good.  I'm going to race a 10-miler on the 19th.

6:45 AP.  Treadmill hill/turnover workout at the Y.  .5 warm up 8:27 pace, 2.5 miles up 4% 7:24 pace, 5 miles down -2% 6:22, 6:22, 6:18, 6:15, 5:56.  Happy birthday to the Marines.  I also turned 33 today.

8:43 AP.   Loops by the house---have all the kids home today.

7:19 AP.  This basically turned into a 7 mile marathonish pace tempo followed by a tired cooldown.  I worked all night, got off a little late, had to run fast from the post to the East GoRun store to make the group run on time(5 miles), made it just in time, but only 5 people were there--two too fast and two too slow, so ran 2 miles out trailing the fast dudes and then decided I really needed to go home and go to bed so turned around and took the most direct route bact to my car, another 5.78 miles, run at a much more reasonable pace.  First 7 miles 6:55 AP.  I think next week will be all easy 8 milers until the 10 mile race on Saturday, although I may do a time trial Tuesday or Wednesday.

Tired.  8 easy on the dirt roads with no watch.  I think this will be an all easy week until the race on Saturday.

7:21 AP.  Tired and stressed and felt super crummy.  Went to the Gorun West store and signed up for the 10 miler Saturday then ran straight North into the wind, slowly, turned around and sped up because I was on a serious time limit to pick up my daughter.  Last 4 6:55, 6:42, 6:34, 6:30.  I was glad I could run that pace when I don't feel good and I'm not trying that hard.

7 at 8:27 pace on the mill then 1 on the indoor track.  IIbloateII

8:16 ap. on my dirt roads at home.  the race Saturday is looking to be super windy.  Raquel Stucky will win~she is a trials qualifier, but I am hoping to have a good day and scrap my way into 3rd.  my gaol time was 65 minutes, but I will just have to run purely tactically if it is windy and not worry about my time.

Kids were sick and by the time I could run it was after bedtime and with a race in the morning there was really no point, especially since I was horridly sleep deprived and exhausted.

20mph winds today with 35mph gusts.  I knew this wasn't going to be pretty timewise.  2.72 mile warm up including some strides, then I lined up.  I felt okay the first 3 or 4 miles but then when we hit the headwind along the river in mile 5 the wheels started wobbling.  After that I just struggled and never really recovered.  Wheels were pretty much off by mile 8.  I hung onto third until the final mile and then got shamefully outkicked and failed to respond.  I thought I was 4th but I guess I was 5th by chip time.  Argh.  Oh well, it's a still a weak PR and a time I can accept in the gale force winds.  Splits 6:26, 6:36, 6:40, 6:41, 7:08, 6:40, 6:51, 6:42, 7:01, 6:39.  I know I've said this before, but it's time to clean up my diet and get back on task.  Part of running well is eating right and I have not, not at all.  Cookies, sugar, ice cream, fried food, beer, wine.  I really need to get it together.

8:15 AP.  First run in full winter gear--tights, compression shirt, gloves, hat, the whole deal.  Felt nice.  Time to dial back the pace on all my runs for a while until I feel good and start racing well again.  Maybe go fast once a week.

Rolled another doughnut.  Even after sleeping only 3 hours and getting started on all the stuff I had to do today, I barely got it done in time to go back to work for 12 hours.  Running didn't happen.  I guess I could've only slept 2 hours.

7:57 AP.  Home loops.  Core afterwards, abripperx style.

8:15 AP.  Another long, reflective, preemtpive run before Thanskgiving Dinner.  Happy Thanksgiving to everybody!

Did my once weekly speed to knock the cobwebs off today. I was stuck on the treadmill at the Y since I had all the kiddos but that's cool, it made me hit my paces and keep it sub-6.  3 mile warm up 8:27 pace.  1.5 miles 5:56 pace.  .5 jog recovery.  1 mile 5:56.  .25 jog recovery.  .5 mile 5:56. .25 jog recovery, .25 mile 5:52 pace.  .75 recovery on the mill to cool down.  Then I ran another mile on the indoor track and followed it with 4x50 meter all out sprints with full recovery.  rowed 2k in 10:15--I wish I had known about this machine when I had my stress fractures.  It might make my arms look good if I keep doing it and it definitely got my heart rate up.

7 on the treadmill at the end of my shift at 8:27 pace.  Switched out with my relief and went and ran 7.14 outside at 8:02 AP.  Needed it, bad call last night.

Hauled the kids to the Y for a tired run.  7 on the dreadmill 8:27 pace, nearly died of boredom, then 1 more dodging people on the indoor track.  Indoor track is even worse than the mill.

7:33 AP. It was supposed to be an easy run, and it felt easy, so I suppose this was okay. Ran along the river between ACLS class and work.

8 easy, dirt roads, no watch.  tired but felt good.