THOU SHALT BE A COMEBACK

Horrible run today.  The plan was 1 mile warm-up, 6.2 mile tempo, and 1 mile cool down.  Well the new year had a nasty surprise for me.  I felt good during the warm-up, and kicked into the tempo feeling strong.  It started out GREAT.  I was cooking along at well under 8:00 pace and feeling pretty comfortable doing out--got about 3 miles and some change into it and then BAM my right ankle blew up.  No warning.  I felt that familiar tug on the outside, and my gait immediately turned into a limp-run.  The tempo run came to a screeching halt.  Jogging very slowly and limpy, I went a few more miles in denial to see if it would settle down.  I know what it is, because I experienced this with my left ankle several months ago.  Pereoneal tendonitis appears again.  The good news is that it is not as severe, I don't think.  I am still able to walk without limping--a plus.   I came home, did my ankle stretches, popped 800 of motrin, and plunged my ankles into a fifteen minute ice bath.  I am 16 days away from my half and I have already paid the money.  So maybe there is a little denial going on here, but I think I can nip this thing in the bud in a few days if I am aggressive with treating it.   I am not looking forward to the elliptical machine but I foresee its use for a few days at least.

Update: Ok I have calmed down now. I have been walking around at work so far with no limp and no problems. Ankle seems fine. My ankles seem very sensitive to even the slightest bank in the road--I have been running on the right shoulder a lot to make my left ankle feel better but now my right ankle is mad. Sooo..I think I will be able to run tomorrow but it will have to be either the treadmill or a track. Time to start looking for some bike trails and maybe limited running on sidewalks as too much concrete could cause other problems.

Anyhow HAPPY NEW YEAR!

Oh yeah I measured the distance I had gotten in the tempo with my time and it puts me at 7:34 pace for 3.17 miles before I was so rudely interrupted--that's a good pace for me so I am happy about that!

6.3 on the treadmill in the laundry room at my mom's apartment complex.  The treadmill faces out a window about 10 feet from a wall.  So I ran and stared at the wall.  No tv and no music. Yuck.  I will have to borrow my son's zune tomorrow.  Tried to run overground a little bit and my ankle said NO.  I guess I am lucky that I can at least run on the treadmill.  I am so much slower on the treadmill!  I started out at 10:00 and eventually accelerated into 9:13 pace which was taking a lot of effort.  Overground those paces are a piece of cake for me but on the treadmill they are killer.  What's up with that???  Anyways I am trying not to panic.  I keep telling myself I will be able to run overground soon.  15 days until the half.  Ugh.  I better get to icing.

6.4 miserable, and I do mean miserable, miles on the treadmill in the laundry room at my mom's apartment.  I borrowed my son's zune and this was my first experience running with music, but it didn't seem to help much.  I have a new respect for treadmill runners.  The unrelenting, monotonous pace...ugh.  I ran at 9:22 pace which overground is a piece of cake for me but on the treadmill was quite brutal..I don't know why this is?  I suspect the heat and humidity in the laundry room contributed somewhat to my distress--I have become quite accustomed to cold air and wind--perhaps running in the exact opposite is a shock to my system.  I tried to jog a few steps overground but it is still a no go for my ankle.  I have decided if there is no improvement by Monday I will bypass the treadmill and either do a stationary bicycle or an elliptical for as long as I can stand it in place of a long run.  14 days until the half.  Oh please little ankle get over yourself and let me run my race I have worked so hard for.....

one hour and 52 minutes on the elliptical early in the a.m.  I can't even walk without limping.  Looks like I will be shelving the half.  How disappointing.  All this work.  That STINKS.  Doing the ice bath thing now hoping for a miracle. 

Ok, the good stuff.  Went out with another couple for my husband's birthday last night with NO KIDS and had a good time.  Got Jesse's 14th birthday on Saturday.  All these birthdays after Christmas! 

Gotta go to work today.  If my patient's aren't limping worse than me then they will walk to the truck and climb in themselves.  I'm not carrying attention-seeking whiney brats today.

I broke down and paid for one month to use the local rec center.  I spent one hour on the recumbent bike watching television and then tried out the virtual reality bike and it was COOL!  I am going straight for that virtual reality bike tomorrow.  My ankle is swollen and I can hardly stand to walk so no elliptical today.  I have been thinking about what Sasha said and the timing is actually perfect.  One year of nursing school=one year of base building.  Then I am out of school, a bit more injury resistant, and ready to train for some bigger races!  This blog is great--it will help keep me faithful!  Not sure how work is going to go today.  Fortunately, I will only have to walk in short spurts for most of it--from the truck into a house, back out, from the truck to the hospital, and then back out, from the truck into the post.  Of course, this would be the day that somebody crashes something in the middle of nowhere and we go hiking...I hope not...I  will look ridiculous trying to speed-limp.

30 minutes on the virtual bike and 30 minutes on the elliptical.  Ankle swelling is down but still hurts like mad when I walk.  Still limping--it was a little embarassing at work because people kept asking why I was walking funny.  Took some motrin--hope it helps today.  The weather is going to be nice later this week--too bad I can't get out in it and run.  Maybe next week I'll be able to stand a mile or two.  We'll see!  I am looking forward to comfortable morning jogs to start my day!

Spent just over 60 minutes on the evilliptical.  The weather outside is gorgeous, I can't believe this is January in Kansas.  I iced the ankle really good this morning, and was able to get one icing session in last night at work.   It's not feeling any better, but not any worse either, and the swelling is gone.  One more shift tonight and then I am on vacation for 10 days!  Yay!  Nursing school starts Tuesday.  wow.  The new year is here, let the craziness begin.  I have known that this was going to be a tough year with school, but it sure came fast!  I bet the year flies by though.

one hour on the evilliptical bright and early this morning.  I am hoping to do my husband's boot camp workout video later this afternoon and maybe a little strength training at the rec center.  Stronger legs will help my joints take the pounding better, right?  I'm still super limpy but have improvement when I take motrin--at first motrin wasn't even helping but now it is so I guess that is progress...I'm on vacation now!  Ok, staycation. First day of nursing school is Tuesday.

p.m.  30 minutes on the virtual bike, then 2 sets of 10 each on quads and hamstrings(light weights)

Jesse turns 14 tomorrow so I better get moving on party preparations!

60 minutes pretty easy on the evilliptical.  I watched the first episode of the new Real World on television while I did it.  I am way too old to be entertained by that show but something about reality television is amusing.  I am off to clean house and prepare a meal for Jesse's birthday party.

I had a pleasant morning followed by a nice church service, followed by some quiet time.  Ankle is markedly better today!  I can walk with only a slight limp.  Finally!   It was nice enough to take Vanessa outside today and she was fascinated by the chickens and the riding lawnmower.  I'll do a "long run" on the elliptical tomorrow morning.  Once this limp is gone I can walk on the treadmill--hopefully sometime this week.  Did a little 10 minute core workout video.

Two hours on the elliptical to pay for my weekend sins, which were many, including birthday cake(several times over) and ice cream with my husband last night.  Ankle is better but not ready for running yet.  Nursing school starts tomorrow.  I don't have work today!

45 minutes on the elliptical, 21 minutes on the virtual bike.  I kept my heart rate between 165-170 for most of the elliptical session, and about 150 on the bike.  It is really hard to get my heart rate up on the bicycle.  The 5 am crowd is the biggest one at the rec center, apparently.  I am usually in there alone so it was a shocker to see other people in there.  Anyways, off to a lovely 1.5 hour drive to Hutchinson to start nursing school!

55 minutes on the elliptical with the 5 am crowd again.  I kept it easy--heart rate hovering around 140.  Then I tried walking on the treadmill.  Denied.  Still limpy, but not much pain.  Off to another day of nursing school--today we are doing skills checkoffs so it should be pretty easy since most of this is stuff we have done before--iv's blah blah blah.  I am not as overwhelmed as I thought I would be.

60 minutes medium effort on the elliptical.  A couple of inches of snow dropped last night and it was frigid--it put quite a damper on the 5am crowd.  I was there by myself most of the time.  I am able to walk without limping today!  In the pm I went to Genesis with my mother and did strength training, then walked a few laps around the indoor track.  I think I will do some walking on the treadmill tomorrow.

It's not much, but I'm counting it!  55 minutes on the elliptical trying to keep my heart rate close to 170; then hopped onto the treadmill and walked briskly for .75 mile with no pain and no limp, so got brave and finished the mile jogging--no pain.  Yeah!  Finally, a breakthrough.  I will probably try to jog a bit further on the treadmill tomorrow.

50 minutes on the elliptical. Then I hopped on the treadmill and did 1.25, mostly at 10:00 pace.  No pain, felt good!  Good luck to all you folks out there racing today!

Day of atonement for weekend sins, although I was not too terribly bad this weekend.  One hour on the elliptical, 3 miles on the treadmill, mile 1 6mph, mile 2 6.5 mph, mile 3 6.6mph with 7 mph for the last quarter mile.  No pain, felt good.  Topped it off with 4 miles on the virtual bike.  Ankle is doing fantastic but I'm going to keep up the crosstraining and ease back into the running as slowly as I can stand it.  Staycation is over and I am back to work today.

30 minutes on the recumbent bicyle, then 30 minutes on the treadmill.  Ankle still feels good. I think I will try some overground running later this week.

It's going to be a looong day.  I have to drive an hour and a half to Hutchinson for class, then drive straight from there to Wichita to work, and won't be off until midnight.  I joined the 5 am crowd this morning for 25 minutes on the elliptical and 35 minutes on the treadmill.  I ran mostly at 6.6mph, then scooted it up to 7mph for a minute, then finished off with a fun minute at 8mph, then figured I better stop and call it good.  Ankle still feels good, but I am still nervous about it flaring up again.

I'm sick.  My gut hurts so bad.  Can't eat.   My daughter is sick too.   She was up all night with breathing problems and vomited yesterday.  No workout today.

After being violently ill yesterday I was surprised to feel pretty good this morning after a good night's sleep.  Must have just been a 24 hour bug.  I ran 6 miles overground today, nice and slow, in 1 mile loops by my house.   3 loops in one direction and reversed for the other 3 loops to keep the wear and tear even on my ankles.  It felt really good.  Between loops I would run through the house and do a head count and check the kids, which they found quite entertaining!  "Mom!  Why are you RUNNING in the HOUSE?!"  I would come through the back door, dash down the hallway, through the kitchen and living room to ensure all was well, and back down the hallway and out the door.  Vanessa is better.  I had to give her one breathing treatment last night but she has no troubles this morning and is back to her active and mischievous self.  It is a sad day today--my husband David's late wife's grandmother died yesterday.  I did not know her well but Grandma Kathy is devastated and David is sad too.  The kids did not know her incredibly well either but I suspect the older boys in particular will have some troubles since they have already experienced a lot of loss in their lives(their biological mother about 6 years ago).  So, keep us in your prayers.  

Same routine as yesterday, reversing directions on loops and dashing through the house between loops to check on the kids.  It was downright frigid today but no snow or ice so I can't complain. It was a nice slow run and I had to field a few phone calls as part of the funeral planning frenzy-- I can talk on a cell phone and run at the same time!  I'm sure that looks ridiculous if anyone saw it...

Atonement Monday.  6.74 on the treadmill at 6.6mph for 6 miles, then I couldn't help myself and sped up bit by bit to 8.5mph before making myself stop.  Then I rode the virtual bike for 30 minutes.  Lots of careful stretching and now I am having my morning coffee.  Saw a number on the scale today that I can hardly believe--especially considering the type and amounts of food I ate this weekend.  

6 loops, reversing directions, in the wintery wonderland.  It was actually quite beautiful.  Everything is covered by a thin layer of ice and looks crystalline.  It is 14 degrees.  Brrrr

It was absolutely gorgeous outside.  Just as cold as yesterday but no wind so it felt a low warmer.  The sun was out, the sky was blue, the snow was white--it was beautiful.  I ran on the dirt roads and the traction was mostly decent.  I wanted to run a few more miles or so because I was enjoying the run so much but controlled myself and told myself if everything felt good still I could start running further next week.  Did some strengthening exercises afterwards--pushups, triceps dips, squats, lunges, calf raises.  Yesterday I did 15 minutes of core work.  I am going to start incorporating more of these exercises after my runs.  Later on when I am sure I am completely healed and not dancing with any injuries I want to start doing more explosive type drills and jumps at the ends of my runs.  I was reading about this type of training in running times yesterday and it sounds like it could really increase running power and help with injury resistance.

6.2 nice and easy today.  I enjoyed the run and needed the release.  Got into it with a co-worker on another unit last night and it was pretty ugly.  I am trying to stop being angry but the guy was so outrageously disrespectful that I told him it was unacceptable and don't talk to me like that again and the whole conversation just went downhill from there.  I haven't gottten into it like that with someone at a work for years.    Anyways the run felt really good and helped calm me.  My glutes,quads, and a hamstrings are all a little sore from the exercises yesterday!

5.4 at a very gentle pace.  Then I just felt like running faster so .46 in 2:58--6:26 pace(I measured the distance with mapmyrun so I don't know how accurate it is).  Felt good. Jogged back and stopped myself from doing more because after that I felt rejuvenated and my muscles felt fresh and bouncy and I was just ready to go.  I know, I know, fresh off of injury I shouldn't be pulling stunts like that.  Just a few minutes is okay though, right? Did my strength drills afterward and will probably do abs later today.  I can't wait to up the  mileage a tad bit next week if I'm feeling good and want to run further!

pm--did 15 minutes of core workout

Beautiful day.  Run felt GREAT.  It is sunny today and actually warm enough to wear short sleeves.  It is supposed to get up to 66 degrees although right now it is 30-something.  I foresee a jaunt later this afternoon with Vanessa in her jogging stroller!

I went roller skating yesterday at my nephew's 7th birthday party and it was fun!  It has been many years since I rollerskated.  I took all the little boys for loops around the rink.  My boys are skinny light little things and when they started to stumble and fall it was easy to grab ahold of them and put them on their feet and they would just barrel forward!  My nephew is just a tall and big-boned kid and when I went to scoop him up when he stumbled he was a bit heavier than I expected and we both almost bit the dust!  Anyways holding on to him and keeping him balanced was hard work.  I of course skated some loops on my own and played red light-green light and squatted in my skates while my 1 year old grabbed my hands and pulled me so I rolled along(she thought that was great).  This morning I am sore from all of it but at least I don't feel bad about that birthday cake I ate...Off to church this morning and then home to NOT watch the superbowl.  Neither me nor my husband care for football--I might tune in to catch some funny commercials and the halftime show though.

I put in a good long workout today because this weekend, well, really this whole week, I have been awful with my eating!  I warmed up 20 minutes on the elliptical, then 7.68 on the treadmill at 6.6mph(9:05 pace), and then 20:30 on the virtual bike.  It felt really good and I am ready to start this week right!

Nice and easy run on the dirt and gravel roads.  It is cold again--supposedly 22 degrees but there was a pretty stout wind and it made me feel much colder.  I was right on the border of underdressed but one more layer probably would have been too hot.  Did my strength drills afterward.  I am still running pain-free.  Had my whole wheat pancakes made with skim milk and olive oil for breakfast with peanut butter and sugar free syrup.  The kids and my husband really like them too so we have been making them 3 or 4 times a week for breakfast here recently!  I like them because they last for 3 or 4 hours before I am hungry again.

It was a bad dog day again.  I got almost two miles through my nice, easy run when this HUGE dog came running at me.  He had this massive thick rope around his neck that was broken so I knew he was supposed to be tied up.  I run this route all the time without troubles so this dog surprised me.  Anyways he did not bite me but he kept jumping up on me and nipping and would not leave me alone.  He was so big when he reared up his paw was on my shoulder and he was taller than me.  He was some sort of massive mutt with a head like a bear.  He wasn't biting but he wasn't friendly either and  I was getting scared so I broke a branch off a tree and started swinging.  He didn't like that so then he stayed out of reach of my branch but kept hovering.  I walked about a third of a mile swinging my branch before I shook him.  Anyways the rest of the run was uneventful and tomorrow I am running the same route with mace and teaching that dog a lesson if he pops up again.  Did 15 minutes of core work afterward.

I'm working on varying surfaces and watching road camber so I drove to the highschool track today and did 28 laps--reversed directions halfway through.  It was boring--even more boring than I anticipated.  I kept speeding up wanting to get it over with and I was really wrestling with myself to stay at recovery pace.  I finally made the bargain with myself that if I ran at 9:30 pace the whole time I could run one quarter as fast as I felt like toward the end.  It worked and I stayed at 9:30 pace except for an 89 second quarter on the 25th lap.  Felt wonderful.  Did my strength drills interspersed with striders afterward, stretched, drove home, and at a massive breakfast--2 eggs, two pieces of toast and margarine, half a piece of toast with peanut butter(my daughter commandeered the other half), and a cup of skim milk.  

7 one mile loops by my house, dashing through to check my children between loops.  I ran at a comfortable pace but probably a little faster than a recovery room---mostly because of an eagerness to check on my children, in particular my toddler.  Big brother Nick has strict instructions to keep her in sight at all times but at just getting ready to turn 9(in 2 weeks) he can become distracted.  The loops are still nice though since I can see my street and anything that moves on it throughout the whole loop so I would know if a strange car was headed toward my house and take a shortcut to get home.  Anyways, 9:30 between checkups is just a tad too long so I ran faster--not sure how much faster--but I covered 7 miles in an hour.  My muscles are a little sore from the strength exercises yesterday--but no real pain anywhere so that is good!  I found out more about my 10k next weekend.  Surprise, it is actually a trail race.  I have never run in that kind of race before, but I am actually really excited.  I am going to run for fun and take care not to twist my ankles--rather than go for any kind of time!  There are no prizes but you get a picture of yourself running and cookies at the end!

p.m.  15 minute core workout

Nick wanted to go play on the football field today, so we packed up and went.  We brought baby dolls, water bottles, a sippy cup, fruit, fruit bars, books, and a stroller and drove to the track.  I ran 28 laps...eventually.  Between letting Vanessa in and out of the stroller for laps, craning my neck to watch the boys, doing a few dashes up the bleachers when Vanessa was climbing too high, yelling at the kids to be nice to each other, and doling out snacks, it took me a while!   It was not as boring as my 28 laps the other day, as I was quite engaged most of the time!  At the end I did a 100 meter dash in 17 seconds, timed Nick for a 100 meter dash(21.7 seconds) and did some stretching.  Ian didn't want to do a 100 meter dash, and Vanessa would veer off course to explore before she ever made it 100 meters.  All in all quite entertaining.  It was 60 degrees by 10:00 today(how do ya like that Walter?).

p.m.  my husband's basic training workout video.  mostly a lot of pushups and crunches

Didn't renew my membership at the rec center--didn't want to pay the money--so running is the option for my atonement day workout.  I figured as long as I ran really slow it wouldn't hurt to run extra mileage.  

5am--It is dark and windy, and I keep catching little drizzles.  I figure I can handle it.  By mile 4, the wind is picking up, and the drizzles are heavier.  By mile 5, it is howling like a freight train and I start heading home.  Too late.  The storm blows in and I am caught in torrents of rain.  I can't see with the rain on my glasses, so I take them off.  Now I can't see cuz I'm blind.  All I can hear is freight train wind.  There aren't many streetlights in these parts so I am deaf and blind.  I use my trusty penlight to try and stay on the road and shuffle home, although I think I may have ran in some yards.  The penlight saves me from several mailbox collisions.  I come home soaked.  My husband is waiting with a towel--he heard the torrential rain and started coffee and got a towel, figuring I'd be in shortly!  distance: 6.6 miles

7am--giant breakfast.  2 eggs, 2 pieces of sausage, 2 pancakes, skim milk

8am--full and lazy, but I'm gonna finish this.  Back out for 4 super slow miles.  It's windy(but dry), I'm still full, and have no motivation.  I wouldn't even call it running--more like shuffling.  I make it home, do my strength drills. Done.  

7.4 nice and easy.  Did abs afterword.  Very pleaseant run.

I was lazy today--slept in and did not want to run.  I even false started.  I jogged up the driveway, noted the mud, then turned around and jogged back into the house.  Finally, I decided I needed to buy some surprise Valentines for my husband and kids so I drove into town, ran in town, then went to the store and went Valentine shopping.  The run was okay--I was a lot more into it after a few miles--took it nice and slow, though.

Once again, wasn't feeling the run today--but I did it anyway, pretty bright and early and half-awake. I woke up, dressed, and stumbled out the door. About halfway through I woke up and it was an okay run. I ran pretty slow, but the pace naturally picked itself up and I was running at a pretty moderate pace towards the last mile or two--enough for my breathing to pick up a bit. Went home and did the strength drills I neglected yesterday. Now I'm off to coffee, breakfast, and family time.

Very nice run today--I wasn't dragging my feet.  7 miles--loops by my house while Vanessa napped.  Felt good--took it very easy except for the natural pick-up in pace in the last mile.  I'll probably only run a few miles tomorrow since I have a 10k on Sunday.

3 miles on a full stomach after breakfast at nothing more than a shuffle.  Met up with my one year old for the last quarter mile and sprinted at about 30:00 pace with her:)  My legs should be nice and fresh tomorrow.  I hear this course for the 10k tomorrow has a lot of sand and mud or ice, depending on the weather, and any semblance of speed is impossible.  Sounds fun!  I can't wait to finish and get my cookies!

This was the hardest, yet the funnest race I have ever been in!  I was the 6th person overall to finish and I believe the 2nd female.  The race starts on asphalt, then after a mile you fall off the road(literally, it's almost vertical going down for a minute) and hit a sandbar. Sand is the hugest speedkiller ever!  You plod through this sandbar which kills your legs, then you hit the trails.  The trails alternate between soft, deep sand, and firmer footing.  I quickly realized that rather than try to keep a pace(impossible), I would just try to keep the same effort.  The trail twisted and turned, and shot up and down so fast it almost gave me a headache.  On the sandy areas I would just try to keep the same effort, and then would charge when I had better traction.  There where a few thick grassy areas which would kill speed, but nothing like the sand did!  Anyways I actually had a lot of fun.  I passed a lot of people in the third mile and then after that was on my own.  There was a girl way ahead of me that I would catch glimpses of now and then but I had no hope of catching her.  Anyways, for the last mile you get dumped back out on blessed asphalt, but, unfortunately, have to run uphill for the entire last mile.  I tried to charge the hill as best I could although my legs were beat up from the sand.  Anyways at the end there were 3 guys milling around that had finished and I didn't see the girl I was chasing so I was either 2nd or 3rd female--cool!  I got a dreadfully unattractive picture of myself running(I swear the camera added 30 pounds) and a fudge brownie for my efforts.  I will definitely be back for this run next year!

Day off today--my hamstrings are a little sore!  If only I could always eat Valentine candy and baked goods and lose a pound....

Nice and easy today.  It is really windy--not unusual, but irritated me today.  I like to run and be able to hear something besides the wind roaring in my ears.  No encounters with dogs today--thank goodness!  I have a bit of lingering soreness today in my legs and decided to wait another day before getting back into the strength drills--I think I will do some abs though in a little bit.  

I wanted to run today--had some frustrations to work out.  I took it nice and slow and felt great.  My muscles aren't sore today anymore.  I finished my 7 and wasn't done yet so I ran some more--raced the school bus a little bit in the next door housing addition as it picked up kids--kinda fun!  Did 2 circuits of strength drills today instead of just one.  They are a bit harder the second time around but I think they make a difference so I will keep doing them!

I needed to go to town and run a few errands anyway, so I drove to the track and ran 28 boring laps and then ran errands.  I don't particularly care for going round and round but my joints seem to like the surface okay and there is little camber to deal with so oh well!  The only bad part is it is so monotonous that it is easy to lose track of what lap you are on...so I think I ran 28 laps, give or take a few!

Got home from work at 1230 and got up to run at 5, which was just as well since I wasn't sleeping well anyway.  It was just a slow, pleasant, dark run today.  I ran with my penlight.  I was surprised at how many cars I saw on the road this early in the morning.  Anyways, I am glad the weekend is here--today is Nick's 9th birthday celebration so I have presents to wrap and pizzas to make.

7.25 in town today while Grandma watched the kids.  No more lingering soreness from the strength drills today, but I decided against doing them today.  I like to do them 2x week but since I had a race this week I will count that as one day of strength drills.  The run felt good--I think it was a bit faster than usual but it was cold and I forgot to wear gloves so my hands were frozen and I wanted to get done!   The 40-45 mpw training range seems to be a good one for me--I think I will hang out at this mileage for a while and not build up any more until I am sure my body has adapted and two circuits of strength drills 2 or 3 times a week doesn't make me so sore.

Day of rest--and it's gonna' be a fun day.  It'll go something like this:  church, lunch, naptime, a few chores, then Delight is picking me up for girls' dinner out with Deb and Brandy--sounds like a fun day to me!

Had a very pleasant, lazy run today and then did 2 circuits of  strength drills.  My right quad is really tight--it doesn't hurt at all unless I try to stretch it too much--that's when I realized how tight it was.  Lots of gentle stretching afterward today and it helped a lot.

The emphasis was on slow for the run today.  My right quad is much better, but I can tell it is time for new shoes.  My legs have little nagging aches and pains.  My shoes should be in the mail any day now.  Tomorrow will probaby be running circles on the track. 

7 miles easy on the track in new shoes.  Felt good.  The shoes are a huge improvement.  Decided to run 400 at a fast but relaxed and comfortable pace.  It felt so good and I didn't feel strained at all that I made it an 800 in 3:16.  Took about 600 meters of jogging to fully recover.  Beautiful day!

It was really humid and overcast outside today and 55 degrees, but not unpleasant.  I shuffled slowly for the whole run--trying to be careful to break in the new shoes and make sure everything is still okay after my quickish half mile yesterday(I am paranoid about injury these days).  Did 2 circuits of strength drills.  I have decided against the 5k in March and am saving my energy for the big 10K in April--it has cash prizes to the top 5 and draws a lot of elite runners from the midwest.  I won't be winning any cash(I can't run a 10k under 40 minutes!)--but it will be a good race to get a nice PR in and there are some awesome post-race activities including a concert and bbq.  There's a 2 miles race too with a cash prize to the winner($200) but these ladies are unbelievable--they can run 2 miles in 10:something.  That's insane!  I can't even all out sprint that fast! 

Had to get up at 5am to squeeze the run in today.  Boy did it get a lot colder overnight.  I was wearing two layers on top and bottom and was still chilly.  The run started out pretty sluggish(less than 5 hours of sleep, yuck)--but I warmed up more and more with each mile and was bounding along happily at mile 7 and then tore through mile 8--eager to get home and get a hot cup of coffee(which is very nice right now).  I cannot believe how with just a few days in a new pair of shoes and nearly all my niggling aches and pains have disappeared.   I will have to be much more astute about replacing my shoes between 400 and 500 miles.  I'm going to take a nap today later on!

If I was gonna run today, it was going to be early!  Good thing I went to bed at 9 and fell right sleep because my alarm at 3AM was EARLY!  Did 7 loops by the house at a pretty rapid pace just because it is creepy that early in the morning, then came home, kissed my husband good-bye as he headed off to work, and now I am blogging and eating a granola bar.  I'm going back to bed in a few minutes!

Started out at my usual shuffle but had picked it up towards the end.  Feel good--nothing hurts!  Did only one circuit of strength drills since my husband had breakfast ready.  This is a tough week between work and nursing school clinical shifts.  I have no free time and my kids will not see much of me.  It stinks.  My runs will be early in the a.m.  Next week will be better.  Sigh.

8 easy loops early in the am.  A very pleasant run before a very long day.  Now I am off to a 9 hour PHTLS re-certification class follwed by 6.5 hours of work before I can come home around midnight.  Yuck.  At least tomorrow I get to sleep in.

Beautiful day, sunny, 45 degrees, a bit of stiff headwind coming from the south, though.  Went to the track and ran 28 laps.  Nick came with me and ran 400, then did a 100 meter dash in 20 seconds, then combed the bleachers and found 13 cents.  He was pretty excited.   I warmed up for 5.5 miles easy, then did and 800 in 3:18(slower than last week, dang headwind), recovered, then did 100 in 14.5(that can't be right, unless the tailwind worked miracles; maybe I looked at the wrong marking on the track?), jogged the rest of that lap, then finished with a 200 in 34.1(okay that tailwind indeed helps!).  Legs feel great.  I am off to another day of work, but at least I got over 7 hours of sleep today.  Went home afterward and stuffed myself to the gills with pancakes and peanut butter with my family!

7.12 very easy--legs are tired. Did two sets of strength drills. The weather is unbelievable--it may get up to 80 degrees! I wore a running skirt and short sleeves and got hot! That has not happened in a long time. I was even SWEATING--something else I have done very little of this winter.

Got up to run at 5am but Vanessa had a bad dream and was crying, so I rocked her back to sleep and then went back to bed.  Later this afternoon I did 8 loops while Vanessa was napping in 1:06:30--8:19 pace.  I found this surprising since I felt sluggish and was not pushing the pace at all.  This is the first time I have timed a run in a long time.  It was 70+ degrees and muggy and I can tell I am not used to the heat.  I think 50 degrees is my ideal running temperature.  Anyways, off to enjoy my family today before my first nursing school clinicals tomorrow and Sunday.  I will have to run at 4am tomorrow or not at all, but if it is thunderstorming as the weatherman predicts the run will not happen--I will have to go on Sunday--I'm not running in a Kansas thunderstorm.

No thunderstorm, so 7 loops today at 4am.  Now I am off to my first clinical and boy am I nervous!

Sunday, no run--but I have another 12 hour clinical today.  Almost over.  Yesterday wasn't too bad, but it was long and time dragged. I expect the same today.  I madr 45 miles this week with no injury!

8.32 easy.  It was a tired start--I shuffled for the first few miles, worn out from my long work and clinical week.  It took me until about the fourth mile to reach full cruising speed.  I felt pretty chipper and good toward the end though, and ran the last 1/2 mile at what I feel would perhaps be my 10k race pace.  Time for the run was 1:12:27--8:42 pace.  Did two circuits of strength drills afterward.  I am so relieved that last week is over with!  I made it through my first two shifts of clinicals.  Yesterday the floor census was low so I got put in ICU for my shift and it was awesome!  My precepting nurse was incredibly smart and organized, and one of our patients was was very critical and required a lot of care.  I felt mentally engaged throughout the shift. I wish I could do all my clinicals in ICU.

8.32 miles easy.  Felt sluggish today and never really got up to full cruising speed.  average 8:51 pace.  It's cold again--I had to get out the hat, gloves, and double layers.   Nick is making pancakes for breakfast and I can't wait to stuff myself!

It was COLD today.  18 degrees; not sure what it was with the wind chill factor.  Drove to the track, warmed up jogging to rosewood and back, then did 16 laps on the track.  Felt the need for speed so ran the first 8 easy, one mile in a fast but controlled pace that I felt was sustainable in 6:44, then 4 more laps easy and done.  Now I am sitting and smelling the aroma of the massive breakfast that my husband and son are preparing and can't wait to eat!

8.2 easy in 1:09:56--8:32 pace.  Kept the pace comfortable until the very end--then did approximately 10K race pace for 1/4mile, then accelerating into 5k race pace for the last quarter mile or so at the very end(training for a long, strong kick).  Just stuffed myself with peanut butter pancakes(we believe in breakfast around here!)

8 loops while Vanessa napped.  Started off slow--felt heavy.  Had to stop several times in the first two miles to stretch out a stitch underneath my left ribs.  Felt heavy and jerky until mile 4 when suddenly I felt great and cruised along happily for the rest of my run.  Time was 1:04:05--8:01 pace(I am surprised at this--I really was running comfortably--no straining, not pushing the pace).  Did two circuits of strength drills and stretched.  I feel like my fitness level has taken a sudden leap in the last few weeks.  I am glad I took Sasha's advice--base mileage for a good long time is the way to go for me--my fitness is improving and I am not injured.

8 miles in 1:06:12--8:17 pace.  Felt like I was really taking it easy because my giant lunch from Red Robin was sitting in my stomach like a brick--oh well, Vanessa was napping so run now or don't run at all!  Lunch was so good....chicken burger with cheese, guacamole, mayo, bacon, and pickles, along with giant baked steak fries dipped in ranch....yum!  I didn't eat the bun though--I have really lost my taste for white bread.  Ran my highest weekly mileage ever this week--still feeling good--no aches or pains or ominous signs of injury.  I will probably mimic this week for the rest of the month as far as mileage--maybe go over 50 a week for the first time in April.

What a great morning!  I even beat all the kids out of bed and had a little alone time with coffee!  I like Sundays like this.  Anyways I'll enjoy my day, because amother hell week starts tomorrow--I have all my work days plus two days of clinicals.  Yuck.

8.32 in 1:08:52--8:16 pace.  It was early and a little foggy, but about 50 degrees and very pleasant outside.  Came home and did 2 circuits of strength drills before eating my usual massive 900 calorie breakfast(2 eggs, 2 pieces of bacon, coffee, 3 pieces french toast with butter and sugar-free syrup).  I find that I am not usually terribly hungry the rest of the day if I eat a good breakfast.  Off to work this afternoon and tomorrow I have the second session of PHTLS at 8:30 tomorrow so I will have to get up early and run loops and then work until midnight or one after PHTLS.  Yuck yuck yuck.  I'll be able to sleep in and hang out with the kids Wednesday morning though--they are on spring break!

8 loops early in the am in 1:09:45/8:44 pace.  Really tired today. 

8.15 in 1:06:29/8:09 pace.  Started out very slow and shuffling--enjoying the 55 degree balmy weather and the sun.  I felt pretty slow but must have picked up speed as I warmed up.  Came home, stretched a little, and now I'm going to read books to my daughter.  I'm still really tired from yesterday.  I wish I didn't have to go to work this afternoon.

Drove to the track, ran 8 laps, and then ran through town up to rosewood, turned around ran back.  ran 800, then 800 comfortably hard at 3:19, recovered 800, then 400 not-so-comfortably hard in 89.5, second, then another 400, then stretched and drove home--stopped at the grocery store on the way.  Now I am getting ready to eat my usual monstrous breakfast.

8.47 in 1:11:18/8:25 pace.   Started out really slow and tired--could  barely get one foot in front of the other.  Felt better later in the run.  Did two circuits of strength drills and a little stretching afterward.  I will be up at 4am tomorrow to squeeze in a run before a long day at Galichia Heart Hospital for clinicals.

8 loops at 4am in 1:08--8:30 pace.  Tired today.  I got NO sleep last night.  Vanessa was congested and couldn't sleep so she was fussy all night and we spent a lot of time rocking,  Now it is off to clinicals.

Me and Vanessa are sick.  It started on Friday and just got worse and last night I went to bed at 830 and this morning I feel awful.  Called in to work.  No run today.  Time to rest.

I am feeling better today--but not 100%.  I decided to try and get my run in, even if it was very slow--which it was--8.32 in 1:17:01/9:15 pace.  Much slower than usual, but plenty fast enough for my tired body.  I had to stop and walk once when two dogs came at me.  I got my mace ready and walked backwards slowly but thankfully they stayed on their side of the road.  I run this route often and have not encountered these dogs before.  I hope I don't see them again.  It was windy, but not as windy as yesterday.  Yesterday 60-70mph gusts were knocking over semi's and damaging houses.  Even if I had felt fine I would have been hesitant about running outdoors yesterday.  Our house creaked and howled all day in the wind.  Now I am off to rest a little before work.

I don't think this is a cold.  It's gotta' be the flu.  Last night at work I spiked a fever again and could not stop shivering.  I went and sat in the ambulance and blasted the heaters and still could not stop shivering.  My muscles are tight and hurt from it. I took motrin but it was an hour before it kicked in.  I am soooo fatigued this morning, but decided to try for a run.  I shuffled very slowly along, but my muscles are achy and it was hard to get one foot in front of the other.  My mom called about 5.6 miles into the run so I stopped to walk and talked to her.  I walked the rest of the way and talked to mom, and when I circled back to the house just came in and quit.  I will just have to play the rest of this week by ear, and not go for any mileage goals--I need to rest and get over this nasty bug.

Feeling better today.  Decided to run a variation of my route staying close to home, so I could walk home quickly if I became to fatigued.  This was a variation that also avoids dogs.  It's a little longer than I thought when I measured it afterward but oh well.  I kept it very slow and easy and felt okay the whole time--not 100% by any means,  but no overwhelming fatigue.  My nose is completely plugged.  1:18:06/9:09 pace.

Figured I better get out and get my run in before this blizzard being predicted hits.  It was super cold and windy today--I geared up in fleece, underarmour, and tights.  The wind was so stiff it blew the air right out of my lungs at times.  8 loops by the house in 1:10:35/8:49 pace.  I am feeling much better today and am starting to get my strength back.  I hope I don't get called into work tonight but it is a strong possibility.

The blizzard started last night and ended at 1:00 this afternoon.  At 1:15 I put Vanessa down for her nap and went for my post-blizzard run.  It was slow going--picking my way through ice, snow(lots of it!)  and slush--but very invigorating and a great workout!  Time was 1:17:36/10:09 pace--I'll take it!

Drove into town in hopes to avoid mud and slush but ran into my fair share of snow, slush, and ice anyway.  Little bit of a headwind slowed me down some, but all in all felt decent for the run.  8.11 in 1:09:05/8:31 pace.  Did two circuits of strength drills afterward.  My cold is actually going away finally.

Felt good today.  8.54 in 1:10:37/8:16 pace.  Picked it up to 10k race pace for the last half mile.  Ran on the dirt roads today since they weren't too terribly muddy.  I'm sure my joints appreciated it after all that concrete and asphalt  yesterday.  I saw that there is a brand new Trail Half Marathon in June in my county.  I'm thinking about running it for fun--I like trail runs--no pressure for speed but lots of fun and scenery.

Same route as yesterday in 1:10:22/8:14 pace.  Had to fight the wind in places but overall a good run.  Felt good.  Can't wait for my 10k on the 11th.  Big PR coming I hope!  I'm going to go register for it today. My husband had eggs and toast and jelly ready for me when I was done.

Felt a little soreness in the left quad at work last night.  It was gone this morning, but I decided to go extra slow today anyway as a precaution.  We were under wind advisory with 40mph gusts, that coupled with the drizzling rain that was stinging my face and the fact that I was tired made it easy to go slow.  1:13:29/9:01 pace.  Stuffed my guts with french toast for breakfast.  Went and signed up for the 10K yesterday!

First 4 miles in 34:37/8:39 pace.  Then 1 mile at what I felt was a realistic 10K race pace--fast but comfortable and I was not fatigued at all after only one mile of it--7:18, which would calculate to a 45:21 10K, so, if conditions are good I may get my 45 minute 10k next week.  I feel more confident about the pace being sustainable.  ran 3 more miles for a time of 31:23/7:50 pace average for the last 4.  Finally had a breakthrough in my weight today.  I have been at a plateau for several months now--it may just be a fluke but we will see.  I have not changed my eating habits--they are pretty healthy--I am just seeing if gradually higher mileage eventually would translate into a little weight loss if I was patient and I think it may.  I'm not exactly sure what weight I should go for.  I am 5'1".  I weighed 103 pre-pregnancy,  but weighed 98 in high school. I am thinking I will just let my weight decide for itself and not do anything special to lose more.

1:14/8:18 pace.  Surprised me since I felt like I was crawling in the heat and wind.  70 degrees tdoay and sunny(last week my run was post-blizzard through snow--only in Kansas!--the bipolar weather capital of the world).  Anyways I am not used to the heat, and it was windy today, 25mph with 35mph gusts.  Guess I better get used to it.  Heat and wind will be the story of my running life this summer!  I ran a smidgen extra today so I could hit my first 50 mile week!  Yahoo!

28 degrees and windy. 1:12:24/8:29 pace.  two circuits of strength drills afterward.  Can't wait for saturday!

1:09:40/8:09 pace.  Felt great today.  23 degrees but sunny and no wind.  I was cruising quite comfortably and just had a lot of spring in my step.  I hope I feel that way on Saturday!  I plan on trying to really slow the pace down tomorrow and  run real slow--give my legs some recovery.

As promised to myself, I exercised restraint today and took it very, very easy.  It was hard because it was beautiful, sunny, and breezy, 40 degrees, and I felt great.  I kept putting myself in check again and again.   1:13:43/9:03 pace.  I think 40 degrees is actually my ideal running temperature.  I prefer to be a little cool rather than warm.  

Still holding the reigns in and taking it very easy.  Ran super easy except for 7 short(50-100 meter) bursts of 10K race pace--just trying to get a handle on what the pace feels like.  Time was 1:16:21/8:56 pace.  Will probably run 4 or 5 super slow tomorrow just to stay loose.  Looks like I will be bringing 4 of my kids with me to the race--early morning for us Saturday!  Jesse, my 14 year old, will have to keep track of all his little siblings while I run.  Knowing my children are unattended in all those crowds of people will just make me run faster so I can be with them!

Had two toddlers(Vanessa and Leo), Nick, and Ian all morning.  Jesse wasn't much help but that's okay.  At naptime I went out for a very,very, very slow 4 miles.  Felt phantom pains all over the place the first mile--I was convinced I was badly injured--boy my nerves are jangly!  Of course the body-wide phantom pains disappeared by the second mile.  Geez I can't believe how nervous I am about this race--ridiculous!  I will be waking the kids up early so they can get fed and loaded up in the van tomorrow morning.  It is about a 35 minute drive and then I've got to get them all settled in a designated area where I can find them after the race.  I will be lucky to get much of a warmup in.  Neither Grandma is available to help tomorrow and David will be at work.  I'm loading the van now.  Stroller-check, water bottles-check, snacks-check, phone for me and phone for Jesse-check, changes of clothes for the little ones-check, blankets-check, some sweats for me-check, diaper bag-check, man if you are going to go ANYWHERE for more than an hour or so with this many kids you have to bring EVERYTHING!

44:29 was what the clock said when I crossed the finish line, but I don't know my official time so I may be off a second.  Anyways,  I'm PUMPED.  Slaughtered my PR by almost 5 minutes.  Anyways, got the kids up early, drank a cup of coffee and ate a banana, then drank a cup of water, loaded up, and drove to the course.  We got there with an hour to spare.  There was a playground right by the finish line!  I couldn't have asked for a better setup than that!  Warmed up with about 10 or 15 minutes of slow jogging and one burst of race pace, then found the starting line and lined up about 5 minutes before we were off.  There was a ton of people there.  Anyways, I took off at what I thought was about the right pace, trying not to get overexcited.  1K split was 4:15.  A little fast.  Can't remember my 2k exactly but it was 8 something.  Still a little fast.  Saw my kids cheering for me when we passed by the playground around the 4k mark.  Then we ran through a bunch of people lined up cheering for us and that was actually really awesome and made me run faster.  Crossed 5K in 22:13 still feeling pretty good and just kept plugging away.  Somewhere between 6k and 7k it started to get harder.  I just kept telling myself to relax.  Relax. Tempo.  Relax. Tempo.  That was what I kept repeating over and over in my head.  Don't know why!  Anyways legs were feeling clompy like my feet were slapping really hard, but around 8k that feeling seemed to pass.  I started to push at 8k knowing that I was probably slowing down.  Concentrated on form and staying relaxed.  Crossed 9k at 40something and knew if I wanted under 45 minutes I better turn it on.  I turned it on, dropped into a dead sprint as soon as I could see the finish line, and when I was coming down the home stretch I could see the clock was 44 something so I was grinning like a fool when I crossed the finish line!  Not to mention my kids were screaming at me to sprint!  I am very happy with this race!  I feel like I had some left when I finished so at my next 10k in a month I will not be afraid to push a little harder--I now know that at this pace I will not blow up and die before the finish.  Leg tiredness seems to be what slows me down in the end more than my breathing.  My breathing felt pretty good and controlled the whole race.  I will have to keep plugging away at those strength drills.  Anyways everyone have a great Easter!

1:14:56/8:15 pace. Surprisingly, no soreness from Saturday's race today, although I could feel it a bit in my quads yesterday.  Weird.  Usually I feel it more in my hamstrings.  Pace felt super-easy today.  Paid for my Easter sins in a little weight(they were fantastic cadbury cream egg, margarita, chips and queso, and cake sins).  I will be good all week and it should go away!  Had a boiled egg, milk, and a few pieces of my homemade whole grain banana bread.  I made it with ground wheatberries, amaranth, rolled oats, brown sugar, and olive oil, so it counts as pretty healthy I think.  Not nearly as grainy as I thought it would be.  

1:10:50/8:42 pace.  Took it easy today.  Feeling some little nagging aches and pains--the ones I get when it is time for new shoes.  I ordered them yesterday so hopefully they get here within the week.  This will be a long week--I have clinicals this weekend.  Yuck.

1:20:44/8:53 pace.  Took the pace really easy today as suggested by Eric and Camille.  No nagging aches and pains like I had yesterday but it is good to be cautious.  I also took 800mg of motrin before bed last night as a precaution.  Yesterday I was running on asphalt and today I ran on dirt and I think that makes a big difference..  My joints like dirt much better!  I am so glad that nothing hurt today and all was well.  It was gorgeous running weather--fifty degrees, nice cooling breeze, and sunny.   Very enjoyable run!

1:12:31/8:29 pace.  I really meant to take it super easy today, but when I was close to the one west mile mark running e getting ready to turn down goldenrod I saw something I have never seen out here on the dirt roads--ANOTHER RUNNER.  He was running east and turned before I did.  Naturally I picked it up and caught him.  He looked very young, maybe 20 and I introduced myself and told him I had never seen another runner out here.  He didn't have much to say so I passed him and moved along.  About 1/2 mile later he comes huffing and puffing past me, gaps me, and then slows down.  I am quickly reeling him in when he disappears down a driveway and I don't see him again.  Check out the way he was dressed--keep in mind it is almost 60 degrees and sunny--downright hot for me.  He is wearing long basketball shorts, some kind of t-shirt with a long-sleeve flannel shirt over it(unbuttoned and flapping in the breeze) and a stocking cap.  I'll be surprised if I ever see him again.

Oh yeah, yesterday I signed for an all women's 5K on the 25th.  There are usually well over 1,000 participants and apparently they have an awesome awards ceremony and it is a really neat event.  I haven't been in a 5K since my first one ever in October which was 24:50--the first half of my 10K last week was 22:13 so I guest that would be my pr.  I'll probably shoot for a 21:30? I dunno I'm thinking maybe I will experiment a little bit--try going out at a suicidal pace and see what happens?  Or start conservative and then take off?

1:18:03/8:36 pace.  I really thought I was holding the reigns in and was running really easy.  Got my new shoes this morning and I could tell the difference immediately in my run.  Old ones only have 333 miles on them and they are not so hot.  I either need to find higher quality shoes and pay a little more if they last longer, or I need to find cheaper ones that work if I am going to replace them every two months.  These shoes are sooo comfortable though!(for about 300 miles) Did 2 sets of strength drills afterward.

8 loops at 4am at a trotting 8:57 pace.  Now I am drinking my morning coffee and will be off to clinicals shortly.  Did a little barefoot(okay sockfoot--I'm a wimp) running in the pasture yesterday.  Felt good, very light and not a pounding sensation at all.  I really liked it.  My husband is going to mow me a nice path that will be rock, stick, and sticker free so I can do more little barefoot runs.  Should help with injury resistance!

1:19:00/8:42 pace.  Took it easy.  My feet and back were hurting from the long week on my feet last night.  Today they felt okay but took it easy anyway just to be sure.  Very pleasant run.  Tried to drink water at the halfway point by my house.  My husband held the cup out and I tried to drink and run at the same time and it did not work!  I got water all over my face and my shirt but not a drop in  my mouth!  I threw the cup down and sprinted off yelling WAHOO mostly for the benefit of my boys since they were on their bicycles enjoying the spectacle.  I guess I need some practice.

1:06:32/8:10.  Felt great today!  Did not push the pace, but nor did I hold the reigns in!  Just ran however fast I felt like running--but always at a comfortable pace.  Such a nice run!  The sun was shining, the breeze was cool and refreshing, the birds were singing--I felt joyful!  Now I am off to a nice big breakfast courtesy of my husband!

1:22:08/9:03 pace.  I was on a mission today to take it very very easy and mission accomplished.  Enjoyed my run.  Tried again today to drink water out of a cup on the run.  I splashed it all over my face and shirt again but this time actually got two good gulps down.  So, there is improvement. My wonderful husband is outside mowing my grass track for barefoot running, and is going to rake all the sticks and rocks out of the path.  I can't wait to try it out!

1:19:14/8:45 pace.  Ran mostly easy except for three bursts of practice 5K race pace since I am running a 5k on Saturday.  I was trying to get a feel for a pace that is comfortably very hard.  Did a run-by with gatorade and while I still got it all over my face and shirt I successfully swallowed quite a bit as well.  It is supposed to be windy this weekend so that stinks.  It's an all-women's 5k and the turnout is usually around 1200 so I think this will be a really fun event.

4 nice and easy, 8:53 pace with one burst of the comfortably very hard 5k race pace, although I suspect the pace will be complete agony the last mile.  We'll see!

Well that was just really awesome!  It was an all women's 5k--a field of 1027 I believe the announcer said.  It was overcast and very humid and windy but the wind helped balance out the humidity so the conditions were not bad at all.  My sister-in-law Sasha and I drove to the race together.  We jogged around a little while to warm up and that was about it.  My legs felt ready to go.  We lined up, the horn blew, and I found my comfortably very hard pace that I have been practicing.  Surprisingly, I found myself in 5th place at the 1 mile mark--6:52.  I still felt really good and just kept going.  I was pretty close to 4th place so I finally passed her.  Third took a little longer but I passed her at the end of the second mile.  I was still feeling good so I decided to go after 2nd place(I was pretty incredulous at this point that I was up front, what is going on?!?).  Anyways I got next to the second place girl and got up the wind to surge and pass her and then I was scared that they would all come pass me so I was running pretty hard to stay on pace.  Someone started yelling at me to go after first.  I could see her and the bicycle so I just concentrated on relaxing and going after her.  She was slowing down and I was closing the gap but we were too close to the finish for me to catch her.  She finished 16 seconds ahead of me.   I am happy with my time and very happy with my placing!  I was not totally drained after the race at all and I think I could have pushed the pace harder so at my next 5k I will push harder.  I would like to go under 21 minutes on my next try!  Sasha did awesome she got 7th place overall with a 22:14!  We are going to start going to races together!  She placed first in her age group at a 5k last weekend and this weekend took 17 seconds off her time!  The awards ceremony was like being on an episode of Oprah!  It was  gym full of women and everybody cheered for everybody.  I had to stand on this podium thingy with the top 3 and hold my bouquet while they took all these pictures.  I felt like I was at the olympics or something it was crazy!  All of the top 10 got a handcrafted ceramic plate, a bouquet of flowers, a $40 gift certificate to some online fitness store, another $15 gift certificate to road ID, and some chapstick.  Craziness!  Madness!  They go all out at this 5k!  I will definitely be back next year!  It was totally worth the drive!  Went for a 3 mile recovery run at a very slow pace after I picked the kids up and put Vanessa down for her nap.

1:14:33/8:13 pace.  It rained and stormed all night last night so the roads were pretty wet.  I ran through running water on the road a total of 8 times(it was shallow running water though).  I thought the water in my shoes would bother me but it really didn't.  I actually really enjoyed my run and felt like a kid running through mud puddles.  Just ran at the pace my body felt like running.  Did two sets of strength drills afterward.

1:18:41/8:40 pace.  Was at work late last night and didn't get much sleep--so I'm tired and took it easy.  Gotta run and take my daughter to her 2-year-old checkup.

1:15:18/8:18 pace.  It was wet and drizzly today.  Started out slow, felt better after about 2.5 miles and ran at moderate effort for a while, then slowed down the last mile.  I found a picture of myself running during the 5k on line and it is a HORRID picture taken at a horrid angle and at a really bad millisecond in time(the camera definitely added 10 pounds)...but it looks to me as if I have lousy running form and need to try to clean it up.  I worked on that today--fingers loosely curled, arms back and forth, feet landing underneath me, toes straight ahead, relaxed. blah blah blah.

http://www.shutterworksphotography.com/gallery/8033088_UgkLy#522824751_N93ox

1:20:56/9:00 pace.  Took it super easy today.  Took one different road that was very rocky and uneven but it forced me to take a slow pace so that was alright.  Very hot and humid.  It started to thunder so the last half mile so I booked it home--a Kansas thunderstorm is not something to be caught out in, and tornado season is here.

Thunderstorms all morning today, and I am too busy this afternoon to run, so, I watched the radar like a hawk this morning, found what looked to be a 30 minute gap between storms, and took off in the rain.  I wanted to at least squeeze 4 in so I pushed the pace the first 4 miles in 29:27/7:23 pace, then slowed down since the next storm still had not hit.  About 2.5 miles later the wind came and the thunder started to roll again so I turned around and booked it home.  Total time 53:29/7:43 average pace.  I am just glad to get that much in without getting struck by lightning!  I was, however, soaked to the bone.  Did two sets of strength drills afterward.  Dug out size 4 dresses from years ago and attempted to try them on.  They FIT!  YIPPEEE!  Two of them were TOO BIG!  I am wearing one tonight for a date with my husband!

2.5 with Vanessa in the stroller in town, then it started to rain pretty hard so I took her home and then ran 6.54 by myself in the drizzle in 57:29/8:47 pace.  Had a great time on my date last night! Unfortunately I am working tonight on a shift exchange from 7pm to 7am so I am going to be awfully tired in church tomorrow.  Hopefully I can catch a nap today...

1:19:32/8:46.  Nice and easy today.  Lo battery on the scale so no official weight today.  Still recovering from my sleepless weekend.  Two sets of strength drills afterward, will probably try one mile at practice 10k pace tomorrow to get ready for my race Saturday.  Did 44:30 last time so I would like to slide in under 44 minutes, about 5 seconds per mile faster--easier said then done, I don't know if in 4 weeks I will have made that many fitness gains.  I only have to work tonight and tomorrow then I am off for 5 days!  Can't wait!

First 4.54 in 40:11/8:51 pace.  Then one mile in 7:11 at comfortably hard 10k pace.  This was 7 seconds faster than my pre-race practice mile 4 weeks ago so hopefully this bodes well for the race Saturday.  Cooled down with 3 miles in 26:21/8:47 pace.  Felt good.

1:15:16/8:17 average pace.  Started out slow, picked up steam as I went, finished the last .46 at 10k race pace with a 50 meter sprint at the end.  It was super humid today and I sweated buckets.  My husband brought me some gatorade--it tasted great because I was really thirsty--I drank a lot of it but still spilled on my shirt and face.  I don't think there is any way out of sloshing some on  your shirt and face.  If there is a trick then someone please tell me!

1:19:22/8:54 pace.  It was very hot and humid and I am not used to it.  Took it easy.  Today is day two of my five days off and I am loving it!  10k on Saturday--can't wait!

9:32 pace.  Oh so very slow with 4 short bursts of 10k race pace.  It was overcast, hot, and muddy today.  I ran a few hours after the thunderstorm.  The race starts downtown tomorrow and with 7,000+ participants between the 10k and 2 mile, parking will be a pain.  I am planning on parking at the downtown EMS station and then jogging .85 miles to the starting line and that will be my warmup.  I am splitting all the kids between 2 grandmas and will pick them all up after the race.  I don't know why I like to plan so much on my blog.

What a day!  I am STOKED!  I feel GREAT!  My strategy today was to go out fast enough to not get caught up in the crowd, and then cool it and rock steady for the middle miles, and then pound it home hard for the last mile or two.  This is a huge huge race with 3,000 or so I believe in the 10k(okay that's huge to me).  Anyways I lined up toward the front, and went out pretty hard.  There was gray shirt girl to my right and ahead of me.  I was about twenty yards behind her or so through the first mile--6:36.  Yikes.  A little fast but I feel good and the pace does not feel strained.  I tell myself to cool it there are still 5.2 miles to go. 2-mile split is 13:40.  Okay I meant to cool it but not that much.  I pick it up a notch, still on gray shirt's tail and I can see hot pink lady ahead of her.  3-mile split it twenty something.  Good.  Under 21 minutes and I want to stay sub-7.  We hit the turn around, out of the wind now, so it feels hot all of the sudden.  I still feel good.  4-mile split is 27:4?.  Still at sub-7 pace.  I can feel my body starting to work and wanting to get into some sort of groove but I don't want to slow down.  I start repeating the mantra "don't get comfortable" to myself over and over again.  "Relax, don't get comfortable."  I say this to myself pretty much the rest of the race.  Somewhere around here I move past gray shirt girl.  5-mile split is 34:17.  I'm doing a little mental math while I'm running.  Sub-44 is in the bag.  Sub-43 is very possible.  Breathing is hard but I don't feel terribly strained.  Calves are burning a tiny bit.  I like that 5 mile split, so I decide to PUSH.  Only 1.2 miles just PUSH IT.  I pick it up and just start running HARD.  I pass pink shirt lady.  She puts up a fight but I get past her.  It's a ways away, but I can see the douglas street bridge, and I know when I turn that corner I'm home free so I push as hard as I can go without all-out sprinting.  This part of the race, the last mile, hurt the most, I'm a little nauseated. As a tear around the corner someone tells me I am 14th woman.  Better than I expected in this race after looking at last year's times.  I start sprinting all out.  As I tear down the home stretch I see the clock.  42:09, 42:10, 42:11--SERIOUSLY!?  HOLY COW!  I just look at the finish line and go.  42:19 is my guess for finish time--won't know the official results until they are posted in the Sunday paper tomorrow.  I will find out then if I got an age group award--they only do the top 3 overall at this awards ceremony since this is the big riverfest and a lot is going on downtown.  I'm very excited with my time--I did not see this coming!  My two year old Vanessa ran in the tot trot.  She was second in her heat.  I was so proud of her--she knew exactly what to do and just ran straight to the finish line(40 meter dash).   Those little two year olds racing is the cutest thing ever!

First did 9.08 in 1:19:36/8:46 pace.  Took it nice and easy--I still have a little bit of lingering soreness in my rear end and hamstrings from the race Saturday.  Came home and did two circuits of strength drills, then back out for 1 mile in 9:12 with Jesse.  Came back in and stretched a little--no appetite this morning(odd for me), so choked down a packet of instant oatmeal and some milk.  Back to the grind today at work.  I have done some thinking about the trail half in June and am paranoid about turning my ankles, so I think I am going to forego the half in June and go for a 5k pr June 6th instead.  I will save my first half for a fast flat one in September.  That gives me nearly 5 months to work on my fitness and translate my current 10k pace into my half-marathon pace.  

First 8.54 in 1:12:33/8:30 pace.  Then went inside and stretched for a minute while Jesse got his shoes on.  Back out for one mile with Jesse in 9:28.  He is talking about going out for track and cross-country.  I hope he does.  I am really going to work on getting him to run with me.  Once again, not a big appetite after my run.  Ate some oatmeal and milk anyway--I have a feeling it will be like yesterday and I will suddenly be voraciously hungry in the afternoon and eat everything in sight.  It is very humid, overcast, and just muggy and sticky.  Makes me feel sluggish.

1:12:38/8:55 pace.  Nice and casual today.  Need to up mileage with caution so only 8.15 today, will do 9 tomorrow.    Off work for three days!  Yeah! I will be getting ready for Brandon's high school graduation on Sunday afternoon--we are having a get together at our house afterwards.  I cannot BELIEVE  he is almost a high school graduate.  Wow. Wow. Wow.

1:11:43/7:54.  I just felt great today.  Legs felt great, breathing felt great, the sun was shining, a cool breeze wafted over me no matter what direction I went.  Running felt easy, even going up hills I felt like I was floating.    All runs should feel this good.  I have to go to a 4 hour mandatory service-wide continuing medical education class today.  Way to impinge on my day off.

First did 6 miles with Vanessa in the stroller and forgot to stop my watch so I don't know what the time was.  Talk about running slow but working hard--run into a headwind with a stroller and the sunshield up like a sail--it takes a tremendous amount of energy and some huffing and puffing to keep moving.  I wasn't running very fast but I may as well have just run a race after that 6 miles was done.  Stopped, stretched, stopped at the post office, then drove home and did 2.38 more recovery at 8:45 pace.  Felt a little light-headed at the end and decided it was time for food and water so walked in the house, still feeling light-headed, and went straight for the bottle of gatorade and a big bowl of raisin bran.  Man was I hungry.  I finished the first bowl and then ate a second one.  Still hungry, so had a piece of toast with peanut butter.  Need to do strength drills but will do them later today.

Updated:  8pm finally did the strength drills.  I know it's silly at this point and I almost skipped them altogether but I think they are part of my injury-free maintenance so I felt paranoid and finally did them with Queen playing and the kids dancing.  We will rock you. I have been eating nonstop all day.  You would think I was starving.

1:26:04/8:36 pace.  5am.  Meant to get 10 in and then have a little alone time before the kids got up.  Got home and Nick and Ian were up watching television.  I sent them back to bed!  Boy are they mad at me.  Long day today.  I have to finish up preparations for Brandon's graduation tomorrow, then off to work for the last day of riverfest, which should have us out and about running calls until after midnight.  Church tomorrow, then graduation, then home to barbecue and host post-graduation party.  

Church was good today.  Brandon graduated from high school.  We had a barbecue afterwards at our place.  It was good to have everyone together.  Our extended, blended family has been through a lot.  I did not expect to be emotional but I am a little bit.  Now the hard work really starts for Brandon, I hope he finds a direction soon.  It's been a great day, and after we drop Brandon off at project graduation for the lock-in I think I am going to have a drink--as in a real drink.  I haven't decided yet if I want beer or something more fruity.

1:21:27/8:58 pace.  By last night  my cold I have been fighting got me in full force.  I skipped the beer I planned on having and just went to bed.  Slept like a rock.  Woke up with a stuffy nose, sore throat, and laryngitis.  Decided to run but take it super easy.  Halfway through I made a phone call to my husband and managed to croak out hoarsely that I would like some water.  I even stopped and stood there and drank the water and didn't try to run and drink.  Amazingly, by the last few miles of the run I started to feel a lot better!  I am still hoarse and can't breathe through my nose but the fatigue seems to have lifted--for now anyway.  Also surprising is my appetite despite the fact that I can't hardly taste my food.  Put away an egg, a few ounces of grilled chicken, and 4 or 5 pancakes at breakfast.  I have always been a girl who likes to eat.  My husband said one of the things that attracted him to me when we first started dating is how I shamelessly cleaned my plate when we went out to eat.  Nothing's changed!

1:16:45/8:27 pace.  Still struggling with this cold.  It has moved into my chest and I am coughing a lot.  Hope I cough it all out and start getting better soon.  My voice is a bit better today so I won't be croaking at my patients.  This cold has me feeling crummy but for some reason when I am running I feel better and breathe better--that doesn't make any sense to me.  Strange.  Came home and gulped water(I was thirsty), did one circuit of strength drills, ate breakfast(a little bit of hashbrowns, egg, milk, juice, banana), then did another circuit of drills.

1:15:56/8:53 pace.  It is hot and windy today, and I am tired.  Still fighting this cold.  Was planning on doing an all-out mile tomorrow on the track to see if I could take a swipe at my high school PR, but I don't feel well so I will probably postpone.   Off to another day of work.

I still have a cold, but, my husband was all about coming to the track with me and calling splits so I figured why not and down to the track we went.  My workout routine needed a little variety today anyway.  Warmed up 5 laps then decided to go for it.  My official time 1600 meter time--6:06--still 8 seconds away from highschool pr.  Splits were 89, 90, 96, 91.  Clearly I totally lost it in the third lap.  The good news is, the pace did not feel overly strained, but it was definitely hard work.  I am kicking myself for letting it slip in the third lap--I think I could have hit 6:00 on the nose if I had concentrated.  Maybe I will try again next week with no cold and focus on the third lap.  I think my high school pr is in reach.  I am curious, though, as to what my top end speed in the mile is.  Only time will tell.  The strange news--my husband commented something I used to hear all the time when I was younger--that it was strange to watch me run.  He said my stride is noticeably short, and it is astonishing to see me run that fast.  He says it is just "strange" to watch and words cannot describe it, that it just looks odd.  I have heard this and similar comments again and again--things like"I've never seen anything like it" and "it is just odd" and "I don't know how you do it".  That's it--I need a videotape of myself running to see what all the fuss is about.  Anyways, enough talk about how weird a short, stumpy girl looks when she runs.  Ran 800 to cool down, drove home, and then ran 4 more miles easy at 9:01 pace.  The last 2 or 3 months I have been having small cutbacks in mileage every other week and this probably helps keep me injury-free so I will keep up the pattern.  Last week was 55(highest ever), so I will probably hit 49-50 this week.

First 6 with Vanessa in the stroller--I forgot to stop my watch at first but it was about 9:00 pace--hard work for a slower run as always.  After 6 stopped at the playground so Vanessa could get out of the stroller and play, and stretched while she played.  Next drove home and ran 2 more on my own as a cooldown at 8:45 pace.  Will do strength drills a little later.  Right now I am just too tired from my late night at work and my way-too-early morning.  We are supposed to get off at 11:30 and right when I went to log off we got dispatched.  Oh well.  Overtime. Got home about 1am, took a while to fall asleep, and then the phone starts ringing at 6:30am.  So much for sleeping in.  Maybe I will get 8 hours of sleep tonight(a rare treat).  Cold is better.  I am still a little hoarse and my breathing, while not difficult, is a bit noisy and rattles from the gunk I am coughing out of the back of my throat.  Hopefully this thing is about over--I do feel better.

1:21:45/8:11 pace.  Up at 5am for an early run before the kids get up.  Cold is almost gone, just a little bit of a cough and sniffle left.  I am now an advocate for running through a cold, I seem to have recovered faster.  Did two sets of drills afterwards.  Nicholas has Hershey track and field practice today.  He is doing the 400 meter dash, softball throw, and long jump.  His meet is next Saturday--I can't wait and neither can he!  I really need to scope out some high-energy summer activities for the two younger boys in particular--they need a good outlet for their incredible amounts of energy.

1:24:49/8:29 pace.  Felt okay.  It was hot outside.  I was out the door a little after 7 am but the temps were already climbing and it was close to 80 when I finished.  I know that's not horribly hot but I am not used to it.  I have decided to do a 5k on June 6th and I am looking forward to a pr.  Plan is to get into the low 20's.  Considering how hard a 6:06 mile was last week I don't think sub-20 is in the cards just yet.

1:20:40/8:54 pace.  Nice and easy today.  Felt wonderful.  It was overcast and cooler, in the 70's, with a nice breeze.  Amazing how much easier it is to run in a bit cooler weather.  Did two circuits of strength drills afterwards.  Weight is coming down a little bit--I think from being over 50 miles a week consistently.  I still feel healthy and am eating a lot.

1:11:24/7:51 pace. Overcast, a little windy rainy.  I was soaked almost immediately, but it was warm enough that the rain did not make me miserably cold.  Ran a little faster than usual, but I was in the mood and something about running fast in wind and rain felt pleasantly rebellious. 

1:21:27/8:58 pace.  Took it very nice and easy today.  Felt good.  Had no inclination to move any faster.  Last day of work before being off for the weekend.  Yeah! 

I got a garmin!  My husband got me one on ebay and it arrived yestereday afternoon!  I got to play with it today and how FUN and interesting.  First 6 miles with Vanessa in the stroller in 53:22/8:53 pace--you can tell where I had to stop for lights and to throw shoes back into the stroller--splits 9:02/9:16/8:37/8:46/8:37/8:59.  Then came home for two more on my own 8:57/8:23--was going to do more but was getting that lightheaded numb-legged feeling and decided to call it quits for now.  It is hot--85 degrees--perhaps that has to do with the weird feeling?  I did drink water during the run.  Will do strength drills tomorrow or maybe later. 

update: did 20 minutes of abs with Denise Austin

1:21:41/8:09 average.  Got up at 5am to run before my busy day.  Just got up, got dressed,and went out the door.  No breakfast, no coffee, no drink of water.  Of course I was armed with my Garmin!  I am having so much fun with it. Felt pretty tired in the legs, about mile 8 decided to kick it up a notch for the last two miles to practice running hard when fatigued.  Interesting to see my splits. 9:04/8:33/8:24/8:23/8:13/8:08/8:09/7:59/7:27/7:09/last little bit is 5:12 pace(kick to the end).  Nick has his track meet today.  He will be doing softball throw, long jump, and 400 meter dash.  I can't wait!  I am going to take him out for ice cream afterward.

1:26:00/8:35   9:25/9:09/8:56/8:42/8:36/8:27/8:03/8:04/8:17/8:13

Nice and easy today.  Started early but it heated up fast outside.  Did about half a mile between miles 7-8 where I ran a little faster racing the trash man:)  Will probably take it easy all week to rest up for my 5k saturday.

1:15:19/8:21 average.  Slow start as always. Did .45 in the middle at comfortably very hard pace which the Garmin called 6:55--hopefully this translates into 6:30 pace or so for my 5k Saturday--I know comfortably hard on these dirt roads translated from 7:11 pace to 6:48 pace on my last race--we will find out on Saturday!  I am shooting for as close to 20 minutes as possible--I would love to go under but don't want to set an unrealistic goal.  Did 10 minutes of abs with a Denise Austin video I got.  It has 7 different 10-minute ab workouts.  I am a huge fan of Denise Austin--she never promoted any of this super-skinny anorexic diet until you die stuff--she is a strong-looking woman who is not ridiculously thin.

Splits were  9:26/9:24/8:28/8:09/.47 at 7:58 pace/.45 at 6:55 pace/8:24/8:12/8:05/7:55/7:54 pace for last little bit.  Clearly I am a person who takes a few miles to warm up.  Rest of my runs this week will be nice and easy!

9:07 average pace.  Took it really easy and restrained myself.  It was cool today, in the 60's, and the run felt great.  Just ran wherever I felt and let the Garmin measure the distance--kinda nice!  Ran a few roads I haven't run in a while.  Only encountered one dog who just barked at me.  

8:58 average pace.  Took it nice and easy.  Legs feel fresh and good.  Will probably only do 4 miles tomorrow with race pace bursts and then go pedal to the metal Saturday.  I can't wait!

4 miles easy at 9:05 pace, with 4 bursts of race pace to practice what the pace feels like and give my body a warning about tomorrow.  Off to enjoy lunch with friends and our kids and then take 'em all to the sprinkler park.  It is supposed to reach 90ish degrees today.

Well, I didn't make the low 20's so I am a bit disappointed, but it is still a 42 second 5k p.r. for me so chin up right?  I'm not sure what to take from this race.  I started fast, felt good, then about the halfway point just laid down and died.  I wasn't really miserable, I just suddenly didn't feel like running hard and wanted to run off the course and call it a day.  Usually I can power through the mid-race mental battle but not today.  My splits per the Garmin reflect what happened.

mile 1 --6:19(didn't feel too fast)

mile 2--6:48(it just gets worse from here out)

mile 3--6:55(just getting one foot in front of the other to finish)

last little bit 5:40 pace--maxed out at 4:17 pace(at least I mustered up a kick)

The cons: not the time I wanted, lost the mental battle that I usually win

The pros: still a pr, 2 mile spit is only 7 seconds slower than my 2 mile high school pr, there is more speed in my legs than I thought judging from my kick and max pace, 3rd woman overall, 18th person overall, won my age division, good pancakes afterward and I like the t-shirt

In two weeks there is another 5k close by and I intend to get some redemption!

plan to run a recovery run here shortly after Vanessa goes down for her nap.

update: ran 5.5 easy. didn't bother timing it.  90+ degrees, windy, dusty, pretty miserable, good thing I'm going to a wedding tonight and plan on having a good time(plus I get a date with my husband, NO CHILDREN--:)  that doesn't happen often, just David and I! :)

1:47:25/8:20 average pace.  Felt great.  It stormed all night and was still pretty cool this morning.  It heated up during the run but not too bad.  First "long" run since January.  Took it easy and felt better and better as the run went on.  Was cruising quite happily the last few miles--could've kept going easily.  I have come to the conclusion that one of the problems with my 5k is I am not warming up enough.  Next 5k I am going to do an experiment and put in a a good 25 minutes of jogging right up until the start of the race with a few strides.  Splits today 9:32/8:42/8:47/8:33/8:31/8:36/8:15/8:09/7:58/8:06/7:57/7:45/last .88@7:23 pace.  10 minutes of abs with Denise Austin afterwards.

A true recovery run today.  Legs are tired--not sore, just tired.  I ran at a whopping 9:51 average pace :)  How's that for taking it easy?  Actually felt very refreshed and rested afterward.  Off for a big breakfast with family and then another day at work.

9:12 average pace.  Slow but not as slow as yesterday!  Still taking it easy--legs are enjoying the break and so am I.  I am really putting in the miles this week so need to take it easy.  Have to work until midnight and then get up at 4am tomorrow to get ready and drive to Hutchinson for a clinical beginning at 630am.  Yuck.  12 hour clinical and then drive all the way home.  If I get a run in tomorrow, and that's a big "if", it will be a very short one in the evening.  Husband is at a meeting right now--they called him in to meet with the plant vice-president--we think it is to lay him off but don't know for sure.  I am eagerly awaiting his call to see what happened. Sigh.

Update:  laid off effective immediately.  we anticipated this as a possibility so it is not a complete shock

worked 11 hours.  came home. slept 3 hours. got up. drove for an hour and a half, did an 11 hour clinical. drove home an hour and a half.  my feet and back hurt and I am deliriously tired.  no run today for fear I might break something if I try it :).  I'll be back at it tomorrow morning after a good night's sleep!

Since my husband is home I got to sleep in today.  I slept for 10 HOURS.  I cannot remember the last time I slept that much.  Laid in bed for a while after I woke up and listened to the thunderstorm.  It was pretty relaxing.  Ran 6.03 miles with Vanessa in the stroller at 9:14 average pace, then let her play at the playground while I stretched and drank a bottle of water.  Then we got the mail and I brought her home and ran 4.47 more on my own at 8:57 average pace--mostly because I ran the last half mile fast because I was really thirsty and wanted to get home and get some water.