THOU SHALT BE A COMEBACK

I got back into running 3 weeks ago and have really discovered the joy.  I will be running my first 5K on October 11 and am training for that.  I just need to establish a baseline time.

Anyways, on this day I ran an exactly 5 mile route which includes a significant uphill portion--not a steep grade by any means but definitely up hill.  I ran 5 miles in fifty minutes which is the best I have run so far.  I felt great and the weather was crisp and gorgeous so I started off too fast.  I knew I was going to fast but I felt good and didn't care.  The first two miles flew by and getting into the third mile I started to hurt.  Most of the third mile and part of the fourth was straight up a slight incline.  I got onto even ground and after some slow running picked the pace back up to finish the fifth mile, though not nearly as fast as my first two miles.  I do not know what my splits were but I am sure the third mile was slower, the fourth mile the slowest, and the fifth mile pretty slow.  Last week when I did five miles it took 57 minutes, so I felt pretty great after the run!  My goal for this 5K is under 30 minutes, which I think is definitely possible now.  Oh well, this was the third day in a row running so it is time for a day off and I will run again on Tuesday.  I am trying to vary the routine so perhaps a fartlek. It depends on how I feel that day.

Five miles in fifty minutes again today, but the run itself was rough.  My legs felt tight and my breathing felt tough from the beginning and it never got any better.  I peaked at my watch at the 3 mile mark and I was at thirty minutes so I was inspired to maintain the pace for only two more miles.  As awful as the run itself was, I felt absolutely fantastic afterward and I almost want to go running again but that is not possible as I need to spend time with my family before my long shift at work this evening.  Thanks for all the input and comments!  It is very encouraging!

I was tired and stressed today and wanted to ENJOY my run thorougly so I ran at an effortless and leisurely pace and it was very relaxing.  I did not measure the route until afterwards.  It was 4.7 miles in 52 minutes, about 11 minute 3 second miles if I did the math right.  The run was relaxing and enjoyable which is what I wanted it to be.

5.8 miles in 63 minutes.  It would have been faster but I got BITTEN BY A DOG.  I was just jogging along down a dirt road when two large dogs came running at me from their yard.  I threw my arms up to push them off but they were circling around and on got behind me and bit me in the back of the right thigh.  I was screaming but the homeowners never came out of the home.  I just kept backing down the road and finally the dogs left me alone and returned to their  yard.  Of course this is out in the sticks where there are not a lot of people around so I walked to the next neighbors house a few minutes down the road and they had heard me screaming.  They said that same dog had bitten their kid about a month back.  Anyways I talked to them for a minute and then finished running home.  My husband called the sherriff and we made a report.  I have learned my lesson.  Now I will be sure to carry mace or something like that. The bite broke the skin but I'm not missing a chunk of flesh or anything.  Guess I'll be going to get a tetanus shot tomorrow.  I am wondering if a fanny pack is feasible to carry mace and maybe a cellphone when you are running?

It was going to have to be short and sweet today.  Husband at work, baby down for a nap, the three younger boys watching television.  I have to stay on the one mile loop that begins and ends at my house, just in case world war 3 breaks out at home I can get there fast.  It is dirt roads with lots of potholes and big loose gravel, so pushing baby in the stroller is not really going to work.  I wait until she is napping, give instructions to the boys, then creep out and lock the door.  I have only finished lunch 45 minutes ago, a recipe for disaster, but this is the only time I've got today!  I decide I am going to warm up jogging for a mile, run a mile at what I think might be 5k race pace, then cool down a  mile.  The first mile is fine, a little hot outside, but no big deal.  Then, I hit mile 2 at a "comfortably hard" pace and hit the watch.  I am not in shape, so "comfortably hard", a laughable concept at this point, quickly turns into just plain HARD.  By the halfway point, I am so nauseated that I wish I had not eaten lunch at all.  I gut it out the rest way, then at the end hit the watch and slow to a walk.  8:30. Next time I won't eat.  Definitely not going to eat before the race.  I walk 100 meters or so, then force myself to jog another loop.  Next I check in, and Vanessa is awake, so I put her in the stroller and we walk half a mile until the nausea finally lets up.  

4.7 miles in 47 minutes.  It was a steady pace the whole way.  I didn't feel good or bad.  Just steady.

76 minutes. Took it at an easy pace today since I have never run this far before.  It wasn't bad except about mile 6 I really wanted a drink of water and that was pretty much all I thought about for the rest of the run.  Me and my husband are both feeling tired today as we were up most of the night with Vanessa(17 months)--she didn't feel good and could not be comforted.

Rough run today but faster than it felt.  My left foot hurt right off the bat but quit hurting after the first mile.  My legs were tight and my breathing felt stiff and all in all it was pretty miserable.  I cursed every cigarette I have ever smoked.  I wanted to run at a good steady pace but it felt like I was barely moving and by the end I was just trying not to give in to the temptation to stop and walk, so I was pleasantly surprised when I checked my time at the end and it was 5 miles in 48:40.  I'm going to run at a comfortable pace tomorrow!

4.7 miles in 51 minutes.  Took it nice and easy today.  My legs were stiff and it took until almost the end before they loosened up.

Took it easy again today because my left foot is still hurting.  It hurts at the top of my arch on impact for the first mile or so and then it just stops hurting after that.  Sometimes at the end of my work shift it starts to hurt again later in the night and then is fine in the  morning.  I think the solution will be some better arch supports because I have very small size5 feet with high arches.  Anyways I took it easy but still felt good at the end so I picked it up for the last 1/2 mile and finished still feeling pretty good.  5 miles in 51 minutes.

Terrible run today!  It seems weekends are just doomed to be my bad run days(too bad most races fall on weekends..)  Anyways I had to wait til naptime again and sneak out of the house.  It was sunny and 86 degrees-a bit hot for me.  I had eaten a jr whopper with cheese and some french fries for lunch at burger king playland with my mother and children and it sat in my stomach like a brick, what was I THINKING?!?  Talk about sluggish.  My foot hurt until the fourth mile so I have decided to commit to 5 miles a day, six days a week, and nothing more until I resolve this foot issue because I don't want it to get worse.   My senior year in highschool I stress fractured three bones in this very same foot during track season.  It does not feel  like the same pain but I'm a little paranoid.

After I dropped all four boys off to their various activities this morning I just stayed in town and ran around the sidewalks with Vanessa in her stroller.  It actually went pretty well although pushing a stroller uphill was more work than I expected.  She slept for the entire second half.  My foot hardly hurt at all which was great.  I had iced it and took motrin last night so I think I will keep doing that for a while and see if I am cured.

Good run today.  I warmed up about a mile and then sort of eased into what you might call a tempo run, "comfortably hard" if there is such a thing.  Anyways after a couple miles of that I got tired and backed down but still pushed the pace a little the rest of the way.  5 miles in 46:50.  My foot felt awkward the first mile but then backed off the rest of the run and hurts a little now but not bad.  Also today I tried out my new running skirt that my mother got me as an early birthday present and I loved it!  It was much more comfortable than the big long shorts I have been running in and it did not ride up between my thighs and chafe like running shorts do. 

It was supposed to be a nice easy run today, and it started that way.  I hit 2.7 miles and my turn around point, and kept jogging along.  Then suddenly I got some cramping in my stomach and a slight urge but kept jogging along figuring it would pass.  It did NOT pass.  The urge got worse and I came to a dead stop.  There were farmers driving up and down the road, as well as other traffic.  I looked around desperately and there was nowhere to go so I got my cellphone and called my husband and told him to come get me NOW or there was going to be an accident.  My wonderful husband dashed out of the house barefoot and came and got me very quickly--thank goodness!  Anyways after I took care of business I went back out and jogged two miles to get my 5 in....I thought bowel issues were only supposed to happen on much longer runs?  Ugh I hope this does not become a frequent problem.

Decent run today.  I took it easy for most of the run, had to stop and walk for about 200 meters because a large dog was harassing me and I didn't want to get bit again.  It kept its distance and barked at me but I was afraid if I started running I would trigger it to chase and bite.  Anyways I got away from it and started running again.  I ran hard the last mile because I felt good.  Feet felt fine during the run, but now that it's over both my feet and ankles feel stiff and sore.  I think all of this is just my body moaning and groaning about being active again.  The Run for the Roses 5K is only 10 days away!  I'm pretty excited about it!  After that there is the Wichita Turkey Trot in November, with the options being a 2 mile or a 10 mile.  I will be in no shape for a 10 mile that soon, so I guess it will be the 2 mile!  I do want to start getting into some longer races though and try them out when I get in better shape....there is a half marathon in April....

Good run today!  I decided to run two miles in the middle at a tough pace to practice mental discipline, and timed it out of curiousity.  16:32 for two miles.  Yeah!  That is faster than it felt!  Two weeks ago one 8:30 mile about did me in so I am encouraged by the improvement.  I do think I am going to be sore tomorrow though.

4.5 with Vanessa in the stroller.  Took it easy but still felt as if I was struggling.  Both my ankles and feet seem sore from yesterday.  I am tired Vanessa was up all night(molars coming in) and could not be soothed.  The boys are ROWDY today I am about to tear my hair out.  I can't wait for  naptime/quiet time.

5 miles nice and easy.  Feet and ankles still sore.  51 minutes.

5 miles easy in 49:30.  I got this weird cramp in  my l foot where the whole thing just seized up about halfway through.  I had to stop and walk and stretch my calf and then the cramp went away.  I am going to see about getting custom arch supports today.  I really don't want to get injured.

Very windy today so my easy run was not as easy as I would have like.  50:30 for 5 miles.  I am taking it pretty easy all week to rest up for my first 5K on Saturday.  I hope it's not too windy that day!  Feet did will--no show-stopping cramps or anything.

5.4 easy in 55:30.  Felt sluggish this morning--probably because I ate so much last night but it was GOOD.

5 miles very easy although I could have gone faster--felt really good.  I probably won't run the full 5 miles tomorrow the day before the race.

I just jogged two miles easy today with 2 short(less than a minute) bursts of race pace to "practice."   Immediately after put Vanessa in the stroller and walked about half a mile.  Some horses were out in one of our neighbor's pastures so we stopped to look at them and to play with Alexandra, a neighbor dog.  My mother is going to come and spend the night this evening since the race is at 8am so we can get up early together, eat some breakfast with time for it to settle before running and go down to the starting line.  My husband took tomorrow morning off so he can be at the finish line with all the kids to cheer us on!  I am so excited that my family is going to be there!  It's an annual festival in our little town so after the race there is a pancake feed, then a parade for the kids, and a bunch of other festivities throughout the day like a tractor pull and a turtle race, among other things.  Tomorrow is going to be a BLAST--the kids are excited too.

Well I am pretty excited!  I was all ridiculously  nervous for the race and jogged around a lot warming up.  I kinda scooted towards the back of the starting line and when the gun went off I just tried to go straight for a good pace and hold it.  I passed a lot of people for the first mile and then ran in the same pack the rest of the race.  First mile, 8 minutes on the dot, and I still felt pretty good.  Second mile, 16:02, and now it is getting harder to maintain the pace.  In the third mile I get passed by some girl in pink shorts that is flying and I try to speed up but she is gone.  I get over the crest where I can finally see the finish line and pick it up some more.  Then I hear my husband screaming at me to sprint to I take off as fast as I can.  Next thing I can see the clock and it is ticking 24:41, 24:42, 24:43.  It hits 24:48 the last time I can see it before passing it and crossing the finish line so I'm estimating 24:50 since no one ever really yelled my time at me or I didn't hear it.  I was so relieved I walked through the chute and was suddenly very nauseated.  Some lady tore the bottom off my number and then I came out of the shoot and the lady took the bottom tag and looked at my age and then handed me a medal off the table and told me I was first in my age division.  SERIOUSLY?   It was a really awesome feeling and I am pumped to break 25 minutes.  Next up, the turkey trot on November 22nd.  I will be running the 2 mile I think.  I ran the two mile in cross-country in high school so I am curious what kind of time I can get.  Thanks for all the support from the blog my first 5K exceeded all expectations!  Sasha is right on with 6 days a week I think that is the key to getting back into shape.

5.4 miles in 48:52, which comes out to 9:05 miles if I did my math right.  I meant to run easy today but there was a thunderstorm approaching from the west so I was running with a sense of urgency as I did not want to get caught up in a Kansas thunderstorm.  The wind picked up and it was drizzling started the whole last mile so I was booking it although feeling very tired!  It was good to run that pace though, as I seem to run 10 minute miles mostly in training, so now I know what 9 minute pace feels like.  Sometime next week or maybe later this week I want to time a fast, hard mile in the middle of my run and see if I can even get anywhere close to 7 minutes.

Miserable weather today!  I had to talk myself into going out.  It was just a constant downpour of rain with no relief, about 50 degrees, and just enough wind to drive the raindrops into your skin, but not enough to be "fighting" the wind.   I didn't really know how to dress for the downpour, but finally figured anything I wore would be soaked and heavy soon so settled for a t-shirt, running skirt, and baseball hat.  I meant to run a little longer and easier today, but was so cold the minute I stepped outside that I took off at a pretty good clip.  I was soaked within the first mile and my shoes were waterlogged.  My t-shirt was all twisted around me like a heavy wet rag.  I did notice, though, that the running skirt really did seem to wick moisture away and never got real sopping wet or heavy. I ran a route where I go to the housing addition north of us, run 3 loops and run back.  Anyways heading north on the loop I would be in the wind and get really cold and the rain would sting my skin, and then coming to the south of the loop I would warm up a little bit.  I couldn't make myelf slow down and take it easy because I was so miserable I just wanted the run to be over with, so I ran 5 in 45 minutes.  Now I'm cuddled up underneath a blanket while my husband cooks eggs and bacon!  It's going to be wet and rainy at work all night tonight so I guess I better get used to this cold wet stuff.

6.2 miles in 63 minutes.  It felt so good to run slower and just relax.  It was chilly, in the 40's, but no pouring rain so I was happy and comfortable!  Tomorrow will probably be a shorter run early in the morning, I have to be at a disaster drill at the airport at 8am and then after that my regular shift until midnight.  I work until midnight tonight too.  Ugh.  Oh well, at least I am off for 3 days after the long day tomorrow!

5 nice and easy very early this morning. It was easier to get up than I had thought it would be! It was nice that my husband had hot coffee waiting when I got back--it was pretty cold out this morning!

5.9 very easy.  It felt good so I did an extra loop in Sienna Ranch.  Cold again today but still dry!  It's good to have a day off after yesterday's long day.

This is an estimate on the distance.  I packed up Nick, Ian and Vanessa and drove to the park.  Nick and Ian played on the playground while I ran a loop around the playground with Vanessa in the stroller.  It was a hard loop with a steep downhill, some even sidewalk, and lot of uphill which was really turning into a challenge with the stroller after a while.  Anyway I ran 22 loops and it took 53 minutes, so I'm guessing around 5 miles since I have no way to measure it--I measure my other routes with the car. Beautiful day outside! 

7.4 miles in 1:09:00  I did one hard mile on a stretch of gravel road that starts uphill for the first quarter mile, then rolls along for the rest of the mile.  That mile took 7:10.  I would VERY MUCH like to see that sub-7 in the near future!  I will probably try it again next week.  Running hard I felt very jerky while I was running.  I think next week when I try it I while try to loosen up and relax and concentrate on leg turnover, and perhaps that will push me under 7.  Someday in the future I would like to see sub-6 but I am a long ways from that!  Anyways it took about half a mile of very slow jogging to recover from that mile before I could pick it up again and run a little faster.  The rest of the run I felt pretty good with breathing, but that jerky feeling while running lingered.

5 miles easy today--I felt like going faster but forced myself to take it easy, reminding myself that yesterday was further than normal and had a hard mile in it.  Tomorrow I will let myself run hard!  So, I've been thinking about this for a while, and have tentatively decided to do the Topeka to Auburn half marathon on January 17.  I will have just started nursing school and won't be in the thick of it yet.  I am really wanting to try some longer distances but with a year of nursing school ahead(one year bridge program from paramedic to RN), I don't think I will have time to train well for a marathon or half next year, so, since I have time the rest of this year I might as well go for it now!  This half marathon is supposed to be brutal and conditions tend to be poor, as the website warns.  It's the only one anywhere near me though in January!  During nursing school my plan is to maintain basic fitness and mileage and run 5ks and 10ks to stay in shape.  Then, when school is done, I would like to train for a marathon and BQ.

My intention today was to go pretty hard for the whole route and see how fast it turned out.  It started out good and I got set into a rythm and was just running along and concentrating.  It was definitely not a comfortable pace but I wasn't miserable either.  My plans got ruined, however, by a dog right around the 3.5 mile mark.  I have never been harassed by this particular dog.  I am so paranoid about getting bitten that I had to stop and walk while the dog ran around me and harassed me.  It took 5 minutes of walking before the dog went back home and left me alone, and when I started running again the rythm was lost and my legs were stiff.  I battled a side stitch the last half mile.  Yuck.  5.4 miles in 48:02, then .6 of jogging to cool down and work away the side stitch.

5.9 in 58:33.  I took it nice and easy today--a very pleasant run.  It was cold and windy--33 degrees and 15mph wind, but I was bundled up and not in any way pushing the pace so I actually enjoyed the feel of the wind pushing on me as a I ambled through.  I ran a loop so I enjoyed the changed of headwind to tailwind and everything in between.  

5.7 today in 50:40--8:53 pace on average.  I started out slow, then worked into a more tempo-like pace, and held on to that for the rest of the run.  I hope to get these tempo runs down closer to 8:00 pace and will be trying for that the next couple of months.   I ultimately want to run the half marathon in January, and I would like to stay safely under 9:00 pace for that race, although the course is rumored  to be wicked hilly and could foil my plans!

5.4 again.  I was supposed to take it easy today, and did for the most part.   I decided to do that hard mile again, but just run and concentrate on good form and staying in control.  Jogged 1.7, then the hard mile.  7:10 again, same time as earlier this week.  Bad news, didn't break 7 minutes, good news, felt much more in control then when I went all out on Monday.  It will come in time, I am telling myself.  I took it very easy for the rest of the run.

First 10-miler ever today! 1:30:27 with about a two minute negative split, so I am happy about that. Had water at mile 5 and at mile 7.5. I had planned to eat a few jelly beans when I swung by mile mailbox at mile 5, but the jellybeans were frozen so I just drank water.  My husband met me at 7.5 with some more water, and then on home.   All in all I felt pretty good the whole time, but really had to push to keep the pace up the last two miles.   It was pleasantly chilly today, 33 degrees with a slight wind causing a 24 degree wind chill factor.  The wind didn't bother me until about the 8th mile when I was running north right into it--it wore me out and maybe that is why I struggled a bit the last two miles.

5.8 nice and easy today. I am surprisingly not sore from yesterday but I forced myself to run slowly and enjoy the run. The weather was beautiful and I used a route I do not run often because there is a mile stretch of road with big rocks and big loose gravel that does not pack down--very tricky footing and hidden potholes so I have to run looking down quite often. I was approached by one dog so I had to stop and walk for a few minutes while he ambled along curiously and eventually stopped and watched me for a while before going back to his land. There are lots of free-roaming dogs around here so I am quite used to having my runs briefly interrupted by curious and sometimes playful or hostile dogs. I don't take any chances and always slow to a walk--one dog bite was enough for me to learn my lesson. On the routes I use more often the dogs have gotten used to me coming by and often don't even bother to run down and harass me anymore.

7 miles today at a comfortable but not leisurely pace. Toward the end I had to run in long grass in the ditch to get away from traffic and rolled my l ankle. It doesn't really hurt much but I could tell I was limp-running the rest of the run. Now I can't walk without limping no matter how hard I try. The pain is on the l lateral side just underneath and behind the bony knob. I'm hoping ice and rest today take care of it. Time for run was 1:04:09--about 9:10 pace.

I didn't run today and it stinks.  I was limping around on my ankle all night at work last night.  It is not swollen or bruised so surely it is a minor sprain.  I iced it at all opportunities.  Today I got up and still could not walk without limping.  I tried jogging down the hallway and it was a no go.  So here I am taking a day off that I do not want to take off.  The pain seems to have moved more toward the back of my ankle.  I read online that you could run on a mildly sprained ankle with proper support after 24-48 hours.   I'm going to get an ace wrap today and ice it as much as I can and maybe tomorrow jog a few miles...I hope.  If not, I will have to air up the tires on my bike and hope it doesn't ice over the roads anytime soon!  I am loathe to lose any of the conditioning I have worked so hard to get--I think that is my big fear right now!  

Ankle still hurts.  Still limping.  Still can't run.  I got on an elliptical machine for 45 minutes today and kept my heart rate around 170-180 for most of it.  It's not the same as running but now I am just desperate to maintain some cardiovascular fitness because I have a feeling it will be at least a few weeks before this ankle lets me run again.  Kinda depressing.  I'm keeping an eye on my diet more closely, and will probably start doing some strength training--anything to ward off weight gain. 

On another note,  Halloween was awesome!  After the church party my husband and I took tinkerbell and the ninjas to our friends bonfire and they all had a plast.  Tinkerbell was standing in the back of a pickup trick proudly handing out ribs and chips to people coming by, and jabbing with one of the ninja's foam swords.  Pretty funny for a 30 inch tall fairy!  My ninjas were doing ninja stuff by the fire.  We stayed out way too late(midnight) but everyone had a great time. 

I went to the doctor today because I still cannot walk right or run. The x-rays did not show anything.  He is able to elicit the pain with palpation and told me I had some tendinitis around my lateral malleolus.  He recommends lots of motrin, and RICE and to let pain be my guide as far as running again.  He said if I am good and stay off it for a week I may be able to run a little bit within a week.  I think as soon as I can walk without limping I will be going for a run!  Anyways I am relieved that it all sounds very  minor.  This week I will rest it as much as I can and keep using the elliptical machine at least 45 minutes a day to "maintain."  That elliptical machine is just evil!  I find it feels much easier to run.  45 minutes on that machine feels much more torturous than a 45 minute "comfortably" hard run.  I tried a stationary bicycle for a few minutes but it hurts my bottom to sit on the seat and it didn't seem to be doing much in the way of getting my heart rate up.

Did 50 minutes last night instead of 45 on the elliptical after work(1:00AM).  It stinks to work out after work--I am already so tired.  I despise the elliptical.  I wish this thing would really heal as fast as the doctor seems to think it will but...I cannot walk right.  Okay enough moping.  I went out and voted today and I encourage everyone else to do so!

On the elliptical trainer at 1AM after work again last night.  I pushed myself for just over an hour--I was able to make myself go longer(that thing really is torture), by pretending I was running, sometimes even racing.  I checked my heart rate a lot out of curiousity--it started out in the 140's, was in the 160's for most of the second half, and spiked at the end around 180 with the final push.  This actually correlates pretty close to my heart rate on runs.  I still can't walk correctly, not so much  because of pain, but because my ankle just doesn't seem to hold my weight right so I end up having to get the other foot back on the floor pretty quick--resulting in a limp I am unable to hide.  It has been one week since running.  I have tried to jog a few steps but my gait is so altered it is pointless.  I am trying to be more diligent about taking motrin to see if it helps.  

Another run on the elliptical in the middle of the night--45 minutes.  I was so tired from work and from this cold I am fighting I did not go longer.  I walked on the treadmill for about 3 minutes afterward without limping, then some sharp pains started and so did the limping, so I stopped.  It was nice though--the first I have been able to walk without limping for a while!  It's improvement--I'll take it.

60 minutes on the elliptical after work.  I was able to walk short distances at work yesterday without limping--it hurt, a sharp tugging, but I could do it without limping!  Yeah!  After a got done with the elliptical I got on the treadmill for a few minutes and walked 3 mph to test out the ankle.  It did pretty good.  Hopefully I am not too terriblY far from being able to RUN!

I walked around all day yesterday without limping and mostly pain free!  I did a long workout last night after tucking everyone into bed--I crept out and drove to the wellness center.  75 minutes on the elliptical and one, brisk, pain-free mile on the treadmill.  Tonight when I put the family to bed and creep out I am going to go for 2 or 3 brisk miles on the treadmill and see how my ankle holds up.  This is great! It's like all of the sudden it is healing!  I can't wait to run--I am making myself be patient, when I can jog pain free I will probably start on the treadmill since it is sort of springy and I think has last impact than the road.

Last night went to the wellness center and did 35 minutes on the elliptical and then 3 miles on the treadmill walking very fast(4mph) with occasional jogging spurts.  Stayed pain-free and limp-free.  I did have a slight tugging sensation at times but no pain.  My other leg felt a little sore--probably from having to compensate for all the limping.  Anyways it felt GREAT to at least jog a little.  No workout tonight!  I am going out to dinner with my hustband to celebrate my birthday instead(it's actually tomorrow but I have to work so we celebrate tonight!).   Oh, and more good news today!  I stepped on the scale this morning for the first time in two weeks to see what the damage was...and I am DOWN two pounds.  Yeah!  That makes a total of 11 pounds since I started this whole running thing in August.  I haven't seen that number in years.

I tried to run a little today outside but the ankle wouldn't let me. I guess that means I'll be back on the elliptical and treadmill tonight. At least I'm not limping!(until I try to run on the dirt road by my house, then it turns into an awkward limp-run). I am hoping maybe one more week and I can run again. I still haven't ruled out the two mile turkey trot on november 22, if I can run it I will and no big expectations on a good time or anything--I could use the t-shirt!

 Update:  late last night/early this morning, did 50 minutes on the elliptical and then jogged on the treadmill slowly for 2 miles.  Boy it felt great to be jogging.  Ankle felt like it was tugging but the sensation dissipated after about half a mile.  It was GREAT.  A little running is better than no running!  Things do not seem worse this morning so i didn't hurt it.  I cannot WAIT to do some more treadmill jogging tonight.  Soon enough I will be able to pound the pavement...
 

30 minutes on the elliptical and 3 miles jogging on the treadmill--ankle held up well.  Ankle doesn't seem ready for the road.  I wonder why it hurts to run on the road but not on the treadmilll?  I know the treadmill is a little bouncier and causes less impact but I didn't think it would be that different.  I think the biomechanics of the running motion are different on the treadmilll and for some reason that motion isn't painful...anyways it's GREAT to be running in any form and the treadmill is much butter for my sanity than the elliptical!

30 minutes on the elliptical, 3.1 on the treadmill.  It felt good.  I think I might try going 4 on the treadmill next time and if everything is still pain free, try a short overground jog.

a.m. I felt brave and went for a two mile test run. Two wonderful miles on the roads by my house--no elliptical, no treadmill, just me and the road. It felt a little jerky and strange at first as if I had forgotten how to run but things smoothed out quite a bit by the end of the second mile. I wanted to go further but figured I better not push my luck just yet with the ankle. I will do some time on the treadmill after work tonight.

p.m.  20 minutes on the elliptical and 3.2 on the treadmill.  ankle is still holding up 

Okay, I really just meant for this to be a 3 mile test run, but approaching the turnaround point I was harassed by a dog.  He didn't act like he was going to bite or anything but he was big and stayed with me for quite a ways.  Anyway I got to the turnaround point and really just did not want to run by that dog again so I turned off which commits me to a 5 mile loop.  I know, too far too soon on a barely healed injury but I promise if I had felt even the slightest bit of protest from the ankle I would have stopped and walked.  Anyway, the ankle did not protest at all--but my hamstrings and lungs did!  The southern wind was strong--it felt like I was running with a bungee cord around my waist--all leaned forward and barely moving. Running still feels a bit jerky and awkward, maybe I have gotten used to the non-impact of the elliptical.  I feel as if I have lost some fitness.  That is quite alright I am just glad to be running!  Anyways now I am sitting here with  my leg up and ankle on ice--hope I didn't do any damage!

5.4 at a gentle pace.  A lot of it was into a headwind and I did not push it.  My ankle held up fine--no residual pain from yesterday.  I put it straight on ice again today after the run.  The running still feels jerky, but not as bad as it did yesterday.  I went down and signed up for the 2 mile next Saturday(turkey trot).  I am not expecting any great time, but it will be good to get a taste of that race atmosphere!

6.15 today at a gentle pace.  Time 56:15/9:08 average pace.  I didn't measure it out until afterward.  Drove into town today and ran around so that I would not have to deal with gravel, loose rocks, or dogs.  It was actually very nice!  42 degrees-perfect weather.  I ran up and down a nice one mile stretch 4 times for 4 miles, then ran down to the track, ran around it 3 times, and then back to my car.  I felt like I could fly on that track!  When I'm feeling healed up and gutsy I will probably go to the track for a one mile time trial since it will be more likely to deliver that sub-7 I've been asking for.  Got the ankle on ice but it still feels good!  Hamstrings are tight.

5.4 in 47:39--8:49 pace. Went into town again today to run since it was so nice yesterday not encountering any dogs. Ran about 2.5, got to the track, picked it up but kept it comfortable for one 8:18 mile, and then finished. Left hamstring is still tight. I will try to get it stretched out today.

6 miles today, as easy as I could make myself. The objective was to have a recovery run, and break in the new shoes--I want to wear them for the two mile race on Saturday. 9:15 average pace. I felt sluggish and side-stitchy today, so it was good I was not planning to run hard. I think my sluggishness is partly due to too rich of a diet yesterday--lots of cheese and peanut butter--it just kind of happened. Anyways the shoes felt okay--they are not as cushiony as I had hoped but they don't make anything hurt and they have more room for my toes(which like to spread out when I run). The plan for the rest of the week is easy recovery runs until the race on Saturday. It is a 2-miler-ick, that is too fast of a race for my blood. The plan is to go out hard, stay hard, and hopefully not crash and burn! I have no idea what my pace will be--as hard as I can make these short legs go for 2 miles!

5 nice and easy early in the a.m.   The upside--my legs felt fresh and light and it was a pleasant run.  The downside, it is WINDY and it is supposed to be windy on Saturday.  This translates to anywhere from 1/3 to 1/2 the race into a gusty headwind, which means BLAH for times.  Maybe I will get lucky and find someone to draft off of running at a nice pace.  I enjoyed the "lightness" of my new shoes more today.

I did the same day-before-race strategy as last time.  Two easy miles with 4 brief surges of anticipated race pace.  Legs feel pretty fresh.  I think I will try for a long warm-up tomorrow-at least 2 miles, to get the legs nice and warm.  Anyways, now I'm off to catch up on housework, cooking, and chasing children.

It is finished.  I have mixed feelings about this race.  It was very cold today but breezy rather than windy--which was nice--no nasty headwind to fight.  I jogged around for 20 minutes before the race mostly just trying to get, and stay, warm.  I don't know the exact temperature but it was below freezing.  Anyways we all lined up, but the start was delayed for 5 minutes, so I was getting pretty cold again.  My first error was in not lining myself up more toward the front.  There was about 600 to 700 people in this race.  When the gun went off, it took a few seconds for my part of the crowd to surge, and then it was just packed and I was having a hard time accelerating to the pace I wanted to run because of the crowd.  I spent the first 3/4 of mile(estimate) zigging, zagging, ducking, and dodging.  I passed at least several hundred people.  Then the course turned off the road and onto a bike path.  I passed a few more people on the bike path and then settled in by myself between two packs.  There was no mile marker or splits called so I don't know how fast the first mile was.  Anyways I could feel myself fading a bit so I focused my thoughts on good form and leg turnover--this has always been a good trick to help myself fight a waning pace.  I caught up to the pack in front of me and eeeked by.  Towards the end one man from that pack passed me but other than that I did not get  passed.  Then I could hear the crowd at the finish line and it was over.  Just like that.  The negative:  I think I could have pushed a bit harder for several reasons.  First, I never entered the "puke zone".  I should have entered it toward the end if I was pushing as hard as I could.  This makes me think I would have "puke zoned" it and maybe squeaked through another mile at that pace.  Second, I felt really good afterward.  Too good. I came home and did a sort of guilty 4 mile recovery run in 34:54.  I have way too much left over.  The positive:  I won first in my age division(I think all the elite speedsters where over in the 10-mile race).  Lastly, I think that sub-7 minute  miles are within reaching distance now.  I can't wait to grab 'em!  Next race, if I can find someone to watch the kids for a few hours, will be the 4-mile in the jingle bell run in two weeks.  This may be a bit ambitious of a goal but I would like to finish it in about 30 minutes.

ten miles in 1:29:55.  I really wish I would have eaten some breakfast first, because this was harder than the last time I did 10 miles.  I felt tired and dead the last 3 miles or so and I think I just needed some fuel.  Breathing was fine, just my legs were dead.  I had water at 5 miles and that was it.

5.4 in a very relaxed 51:18--recovery from yesterday's 10-miler, which left me feeling quite sore in the evening but this morning I felt fine--I made myself run slow and relaxed anyway.  I did have a side stitch in the second mile that got quite painful, and had to stop and walk for a minute and stretch it out.  Now it's off to cleaning and getting ready for work--my sister and brother-in-law will be in town today--I can't wait!  My brother-in-law has never met my daughter!--it has been that long since I've seen him--

5 miles pushing the pace in 41:37--8:19 pace.  I was happy with that, but would really like to get to tempo runs at 8:00 pace.  Came back home and ran one more with Jesse(my 13 year old) in 10:30.  He is interested in running a little bit so we will start out with a mile a day and go from there.  It would be really good for his self-esteem if he really gets into it.  Jesse REALLY  needs a self-esteem boost.  I really really hope he stays interested in running with me.   If he does then I will get him in a race and run with him...that would be GREAT.

Happy Thanksgiving!  I have to work today so our family is celebrating tomorrow, but me and my partner at work are going to pick up our ambulance and then sneak around town to a few places and eat--my partner's parents are cooking up a bunch of food right in our area so we will spend some time over there this afternoon(unless we get a call).  Anyways, today was a GREAT run.  I woke up thinking today was the day, and it was.  I drove into town, warmed up two miles, ditched my gloves and sweatband because I was getting warm, jogged down to the track, and did 1600 meters HARD.  Time--6:52.   So there it is, my first sub-7 minute mile in over 12 years.  I felt in control for the whole mile so that was nice.  Jogged a few more miles, then went home and got Jesse.  Ran a mile with Jesse and talked, and then came home.  There is a 4 mile race next weekend I think I want to do, and there is also a 1 mile at the same event, so I will see if Jesse is interested.  I was thinking I would race the 4 mile and then run the mile race with Jesse(or in his dust, however it works out!)

My feet and ankles feel a little sore today.  Ran 5.4 very easy, then went and got Jesse and did 2000 meters on the track.  Jesse has decided he wants to run the mile in the jingle bell run next weekend, so we are going to go sign up!

I had a running appointment today with Rachelle at 7am.  I got there early and ran 4 miles, and then ran 2.2 with Rachelle.  She is just starting up running after many years and two babies.  She had to stop and walk briefly a few times but she powered on through.  She really pushed herself--I'm proud of her!  We are going to run together again next week.

Did 10 miles first in 1:29:25.  I wanted to go faster today, but about the second mile my ankle was grumbling and wouldn't stop unless I slowed down and ran on the right side of the road.  As long as I ran slow it didn't complain.  Took water at mile 5.  Came home, got Jesse, and did one mile very slow in 11:18.  Jesse was struggling with the wind, but he finished so I am proud of him.  Came home after that and dipped both legs from the ankles down in ice water for 5 minutes, took ibuprofen, and then a hot shower.  Ankle feels fine now so as long as I listen to my body I should be okay.  I don't want another injury.  It will probably be all slow, easy miles this week until my race on Saturday.

4.1 very easy on my own, then one mile very easy with Jesse.  10 minute ice bath for feet and ankles afterward, and motrin.  Left ankle is still grumbling so I am taking it easy.  Hopefully it appreciates my efforts and quiets down.  I have a race on Saturday so I would like to be in top condition.  Will take it even easier and possibly a few days off if need be.

5 miles easy today.  Ankle grumbled a little but it is definitely better than yesterday, so I am glad.  Boy was it windy!  The headwind was horrible.  I did not fight it, just ran ever so slowly through it, then when I would round the loop and get the tailwind it was like flying!  It was very cold this morning, 20-something degrees but probably colder with the wind chill factor.  At least it was dry! My quads are a little sore after this run, strange because my quads rarely get sore--usually it is my hamstrings--I am wondering if it is from running into the wind?  10 minute ice bath for my feet and ankles afterward and then off to a hot shower./  I think the ice baths are really helping my ankle and keeping the tendonitis at bay.

My run started out bad.  Legs were stiff, ankle was twinging, and I was contemplating cutting the whole run short and going home, and maybe not even racing on Saturday, and then suddenly at around mile 2, BAM, everything seemed to warm up.  Ankle quieted down, legs loosened up, and I was able to cruise quite comfortably for the rest of the run.   Note to self, if I feel bad Saturday just keep warming up until I feel good!  Stretching, 10 minute ice bath, motrin, and hot shower afterward.  Now I am off to a very long day of work.

Usually I jog a few miles the day before a race but in light of my ankle woes this week I am going to take the day off and hopefully everything is fresh and ready to go tomorrow morning.  Will do lots of ice and gentle stretching, however.  I am walking around the house in running shoes with little gel heel inserts and they are actually very comfortable.

That was ROUGH.  I am absolutely thrilled with my time though!  I am glad I took yesterday off, my ankle was doing great today.  It was thirty or so degrees outsided but no wind today.  I felt my ankle a little bit when I started jogging around to warm up, but it warmed up very quickly and did not bother me during the race.

There were no splits called so I am not sure of my pace the entire race.  I know the first mile I felt like I took off a bit too fast.  By the time we started the second mile both my calves began to really bother me.  They were incredibly tight and aching, and stayed that way the entire race.  There were many times when I felt like I really should be going a little faster, but my tight calves wouldn't let me.  I concentrated hard on leg turnover and trying to relax my shoulders and arms.  I passed the lady ahead of me in the third mile, but coming into the fourth mile some other girl passed me.  I surged, passed her, but she surged and came past me again.  I started running pretty hard but I could not catch her.  At this point I entered the puke zone, and stayed there for the rest of the race.  I felt like I was crawling and not running very fast, but figured since I had to throw up I was running as hard as I really could.  The last mile was very hard.  I felt like throwing up and I was quite miserable.  I finally heard the cheers, came round the bend, and saw 29:14 on the clock and sprinted as hard as I could(which wasn't much faster than I was already going).  I walked off the nausea within 5 minutes of finishing.

This is definitely the worst I have felt during a race, which I believe is because this is the hardest I have pushed myself.  My goal was under 30 minutes so I am very happy with my time!

6.4 very easy.  My ankle is still grumbling.  I have decided that the objective this week is recovery.  I will run 6 to 7 miles each day at an easy pace--no long runs and no even semi-fast running.  At the end of the week we will see how my ankle is and then I will decide whether or not to shelve the January 1/2 marathon or  not.  I refuse to run my first half-marathon injured!  I would like to get in a few 15 milers and some long tempo runs before the 1/2--but I can't do it if this ankle continues to complain. 

Anyway, my run was interesting today.  I decided that I wanted to stay on the soft dirt roads to lessen impact, knowing that I would encounter dogs.  I did encounter the usual dogs, but a new twist was added today--I was tagteamed by a dog and a GOAT.  That's right, a goat.  A dog I've been harassed by before came running at me and right behind him was his sidekick, a fat goat.  So anyways the dog would jump around and I would shoo it off and then the goat would come running at me with its head lowered like it was going to butt me or something.  So I would veer out of the goat's way and be dealing with the dog again.   I was actually almost laughing because it was so ridiculous.  I'm sure if anyone was watching it was a pretty ludicrous sight.  At least  I got to practice some fancy footwork drills....

Wow that was quite an experience.  A winter storm blew in last night.  Today is all blizzardy with heavy wind and snow blowing all over the place.  The temperature when I ran was sixteen degrees with the wind chill factor--I think it is colder now!  Anyways I drove into town and ran up and down a one-mile stretch of road 3 times.  Running north I would go straight into a headwind and the snow would sting my face and it was very difficult and unpleasant.  Fighting the headwind was exhausting.  Running south, the tailwind would carry me and I would marvel at how beautiful all the blowing snow was and all the whiteness.  I got to finish running south enjoying the sight!  Overall it was a good run.  I kept a nice easy pace and my ankle is much better today.  10 minute ice bath for feet and ankles afterward, stretching, and off to a hot shower and then to work.

8.4 miles easy in 1:16:00/9:03 pace. I know my plan was to only go 6 or 7 miles a day easy this week but after the 6.4 loop I felt so good and was enjoying the snowy ground so much I didn't want to stop, so I did two more miles up and down through town--I did keep the pace easy though! I did not push the pace and kept very comfortable the whole time. Ankle felt fantastic! It is not 100% but there is definite, noticeable improvement. I took out the orthotics and instead put in the little gel heel things and I was actually much more comfortable. No more orthotics. They give great support for my high arch but I think I am rolling off them too far on the outsides of my feet and they are making me underpronate even more severely than I already do naturally. Anyways the temperature was 29 degrees with no wind when I started, and had warmed a few degrees by the time I was done. The varying footing made the run interesting. I would go from packed snow to soft snow to slick flat ice to crunch bubbly ice, etc...It kept me occupied and was actually kind of fun! Did some gentle stretching and then a 10 minute ice bath for feet and ankles. Topped of the morning with a HUGE breakfast of cubed potatoes, an over-easy egg, and pancakes with peanut butter and syrup(I was conservative on the syrup but put the peanut butter on thick--I love peanut butter)

Ran the first 1.3 with Jesse then continued on for 5 more--all at an easy pace.  I was going really slow for about 4 miles before my legs even loosened up.  I felt good at the end and wanted to keep running but my ankle is doing good and I don't want to ruin it so I came on home for my foot-and-ankle ice bath and stretching.

7.5 in 1:03:02/8:24 pace.  I started out slow, and everything felt stiff.  About halfway through I was beginning to feel energized, so I took off into a comfortable but snappy pace for the rest of the run.  It felt good to run a little harder!  My ankle is doing great!

Got down to the church early and did 4.2 before Rachelle got there, then not quite a mile with Rachelle.  Her asthma was giving her a lot of trouble so we had to stop.  Went to my house afterward and drank coffee, and ate toast with grape jelly and scrambled eggs.  It was actually very nice.  I was thinking about doing a few more miles this afternoon but have now decided against it.  It is time to rest, reflect, and make some decisions.

Longest run ever today.  It went really well.  It was 6 degrees when I started and 9 degrees when I finished.  I felt strong through the whole run and  never felt like stopping.  My husband met me 3 times with water and that is all I did for fuel.  I never felt fatigued, although my legs were a bit stiff at the end.  Breakfast was one of my nutrition-packed homemade granola bars and some coffee a half hour before I started running.  I now know I will be able to finish my half-marathon!  Time was 2:06:30 for 14.07 miles--8:59 pace.  Ice bath for feet and ankles and hot shower afterward.

WOW!  My run today was totally crazy!  A winter storm rolled through and it snowed all night and was still snowing this morning.  We live out in the country on dirt roads so there is no plowing or salting on these roads!  I didn't want to mess with digging my car out and driving into town to look for dry land so I decided to be a snow bunny.  I had to run incredibly slow but it was still a challenging workout.  At times I was literally hopping up and down through snowdrifts, and at other times I was zigzagging through tire tracks that weren't completely snowed in yet trying to find the best traction.  The traction was terrible.  It was almost like running through slippery sand.  Twice a car actually came down the road and I could run in the fresh tire track for a few minutes to get some better footing.  I wasn't enjoying it much in the middle, and got a little disconcerted when I realized that the blowing snow had frozen my eyelashes together.  I felt like I was on an episode of an extreme running reality show.  Towards the end though, I was feeling quite gleeful and very thankful that God has blessed me with such a strong and healthy body, despite the abuses I have inflicted on it in the past.  I finished with a sprint through the powder in my driveway and came in the house covered in snow and ice with a big grin on my face.  10 minute ice bath for feet and ankles, nice hot shower to defrost my face(Ah, that felt nice), and, once again, a massive breakfast cooked by my wonderful husband(eggs, jalapenos, salsa, bacon, and potatoes all mixed in a bowl and cup of hot coffee).  Soon it will be off to work, which I am not looking forward to.  People will be driving too fast and wrecking their cars.  Last night at work I had a fatality and it was just a teenager driving way too fast for the conditions.  His poor parents.  My partner is in his rookie year and needs to have this experience so I gave him the pleasure of putting on gear and crawling underneath the heap of twisted metal with a flashlight and stethescope and reaching up to see if the kid was alive or not.  Needless to say the kid's injuries were incompatible with life so we pronounced him on the scene.  I hate it when they are so young and the tragedy is so preventable.

6.15 miles today/8:51 pace.  I ran in town on the sidewalks--not the greatest traction, but nothing like yesterday--and no blowing snow!  In fact it was 18 degrees, which is downright warm compared to the rest of this week.  I was actually getting too warm toward the end and wishing there was somewhere I could ditch my jacket.  I started out slow and it took a long time to warm up.  I tried to pick up the pace for the last couple of miles but it wasn't happening.  I need to do a 5 or 6 mile tempo run this week, maybe Friday?  It looks like the weather will be warming up and I may have decent roads to run on by then.

It was foggy today so I decided to run in town on the sidewalks so I wouldn't get run over by a car.  There was also freezing drizzle so there where a lot of slippery spots, particularly on patches with not enough snow to give some traction.   It all made for a very slow run--it was treacherous to run fast.  I slipped and fell once but didn't get hurt.  It is starting to warm up though, and may be above freezing this afternoon and tomorrow, so perhaps the roads will be decent enought for a tempo run tomorrow!

Tempo run day!  A south wind came through starting yesterday evening and melted all the snow!  It was so bizarre!  By the time I left work around midnight the snow was almost all gone and it was wet!  When I got up this morning the roads were dry and it was twenty-something degrees--good day for a tempo run.  I ran my whole run on dirt roads--4 miles of my half marathon will be dirt and gravel so it would behoove me to stay acclimated.  I picked a route that incorporated the most hills that I have around here--they are not very steep but are about 400 meters each at least.  I jogged slowly one mile, then launched into a 5.4 mile tempo which I completed in 42:52/7:56 pace.  I was pretty happy with that.  Jogged a slow mile to cool down.  It was a great run--my legs were fresh and ready to go.  The second half was harder(hills and wind), but I am not exhausted and could have gone further.

Windy today with temperatures plunging down to single digits and maybe further--no snow though!  Did 6.4 very easy at recovery pace--did not bother to time the run or bring a watch.  I found a nicely priced polyester long sleeve running shirt at Target yesterday and wore it with a t-shirt over it and it kept me warm--even with the wind!  I am pleased with my purchase.  Felt great today--nothing hurts--taking it easy though since this is a new level of mileage for me and I am trying to be careful!  Day off tomorrow and long run Monday(weather permitting).

14.07 in 2:06:41/9:00 pace-- about a second per mile slower than last week.  Weather today: 8 degrees, 6 below 0 with windchill factor.  Cold, but no snow or ice.  I started off SLOW.  I just didn't feel like putting any effort into it, and I didn't for most of the first half.  The second half I kicked it up a notch(not much), but enough to pick up some of my slack from the first half.  My husband met me 3 times with water just  like last week.  I felt pretty good except for a stiffness creeping into my legs toward the end.  At the first stop my husband told me there was frost on my face.  I didn't know it was there so I guess it didn't bother me!  Came home, stretched, showered, and then ate a huge breakfast(two over-medium eggs, a piece of toast, an orange, and coffee with cream).  Pre-run was half a cup of coffee and two pieces of toast with jelly.  I am sometimes amazed at the amount of food I am putting into my body on some days.  I lost 12 pounds in the first 3 months or so after starting running in August, but since then have held pretty steady at my current weight.  I would like to weigh 105(pre-pregnancy weight--I am only 5'1"), but I am not in any rush to get there.  I figure as long as a eat to appetite and try to pick the right foods my weight will be whatever it wants to be!  

6.4 nice and easy today. The wind out of the south was pretty harsh--a steady 25-40mph according to the news. It wasn't as cold as yesterday, though. When I first got up the outside of my left knee hurt pretty bad and I thought I was in trouble, but after it warmed up a bit it was fine. It's a tad sore now but nothing like it felt this morning. Probably leftovers from yesterday's long run. I will have to take it very easy for a couple more days at least. Christmas is almost here! Yeah!

Started out bad, but finished good. Knee is definitely better this morning, but still iffy. The run started out pretty rough--iffy knee and my calves were in knots. I was running very slow and jerky, and had myself all prepared for a miserable run. Right at about mile 2.5, it was like somebody suddenly flipped a switch, knee stopped hurting, calves loosened up, and my running smoothed out to normal. I felt so great that I considered doing a tempo run, but decided against it--I think my body needs a few more days of easy running. Merry Christmas Eve everybody! Unfortunately EMS does not close for the holidays so I have to work(I'm at work right now but we're not on a call)--hopefully it is slow! I have to work tomorrow but not until noon so I can spend all morning with the kids and be there when they open their presents.

Merry Christmas everybody! I spent all morning with my family before going to work so no run today-I'll run a few extra miles tomorrow! We are having a wonderful Christmas and I hope everyone else is too!

The plan today was 1 mile warm-up, 6.5 mile tempo on the dirt roads, and one mile cool down. It didn't happen. On the one mile warm-up my calves were tight and would not let up. I started into the tempo and realized that the roads were muddy and a bit slippery--which was making my calves hurt worse, so after running half the tempo on dirt and mud, I turned onto asphalt instead of doing a 180 and running back. I ran an altered route which cut out .5 mile but got me out of the mud for a couple of miles. My calves stayed tight the whole time and it was really hard to maintain pace, but I made myself keep trying to run hard. 6 mile tempo was in 47:48/7:58 pace. I was wanting to stay under 8:00 pace for the tempo so I barely made it! One mile cool down and inside for some major stretching! The weather today was unbelievable--in the FIFTIES! I wore a running skirt and short-sleeve t-shirt and got HOT! Only in Kansas can the weather be below 0 and several days later be 60 degrees higher....

 p.m.  My sweet little Ian's 7th birthday was today, so we took down the Christmas decorations, put up the speedracer stuff, blew up balloons, and had a birthday party!  We do this every year the day after Christmas!  I had cake and ice cream like a trooper, felt horribly bloated, and decided to run a couple miles.  Brandon ran the first one with me.  I let him run at his pace which was a pretty good clip, pretty close to my tempo pace with a 200 meter or so sprint at the end, then he went in the house and I ran another one nice and slow.  I feel better now.

Easy run today--wore my new running shirt--it was thirty degrees and windy and the shirt kept me plenty warm. It was a great run today--I felt great! If I had known I would feel so good I would have saved the tempo run for today. Oh well. It is snowing now but doesn't seem to be sticking..yet.

p.m.  one mile with Brandon 

11.8 in 1:46:51/9:03 pace--I actually think the pace was a bit faster since I was stopped multiple times for stoplights--much longer than usual on the stops.  Felt strong and good.  I didn't do the full 14 plus, considering my knee woes all week.  I decided to make the long run a little shoulder and run a few extra miles throughout the week.  The plan is a 14 or 15 miler next Monday and then that will be the last really long run before my half marathon.  Hope everyone is ready for the new year!  I am!

7.5 at a gentle 9:10 pace.  I felt good and restrained myself so I would run a true recovery pace. I wrote the check and mailed the registration for my first half-marathon today so it is officially a go!  My knee is only mildly sore so I am glad I cut the long run a little short yesterday.  Came home and my husband and brother-in-law had cooked a massive breakfast of hash browns, eggs, bacon, and toast.  They have been staying here since the weekend so we are a a house full of 4 adults and 7 children--fun times!  All the younger kids have been running in a pack and having a blast.  Almost time to ring in the new year!

6.2 easy at 8:43 pace.  I ran on asphalt today instead of dirt roads--it confirms my suspicions, that for the same effort I run faster on asphalt.  Hmm.  Anyways busy day today--gotta drop my daughter off, get my tb test read, and make it to work on time for a night of New Year's insanity.