THOU SHALT BE A COMEBACK

Well, this went better than expected.  I have maintained a little bit of fitness despite my lame excuse for training the last few months.  This was a certified two-loop course, measured .08 short on my Garmin but it's certified so okay I will take it haha!  There is about 1.5 miles of the loop going North uphill into a 20mph headwind in the cold and I rolled some terribly slow miles in there.  Overall I actually felt pretty decent.  I worked all night last night so getting close to 24 hours without sleep now but once I got rolling I felt okay.  Tired now though!  I think a little fresher without the wind I could've dropped a minute or two.  This definitely gives me hope that I am at a better starting point for the year fitness wise than I expected.  I actually felt pretty strong the whole time and definitely finished with some gas in the tank and not aerobically stressed, so could've ran harder I think.

Splits 6:35, 6:42, 6:49, 7:15, 6:44, 6:52, 6:40, 6:49, 6:55, 7:29, 7:00, 7:01, 6:50

afternoon:  6 at recovery pace on the indoor track at the downtown Y followed by 30 minutes of core. Feeling good!!

pm:  3 recovery on the home treddy.  I think I am infected with running disease again

am.  treddy hills, 6:48 ap.  .5 warmup 8:24, 2.5. up 4% 7:30 pace, 5 down -2% 6:22,6:18,6:15,6:11,6:07.  feelin groovy!!  30 minutes legs and core afterward with two handstands.

pm.  5 ez on the south Y treddy

joined Mike for a few loops of his 40 miles for 40 years, first 5 mile loop slow, started the second one slow then took out with Kyle for the last 3 somewhere under 7:00, last mile I was 5k grimacing.  jogged back .5 to catch Mike and Elaine.  two pieces of banana bread and off to bed.

It was cold,the snow was whipping, 23mph wind with a -3 windchill.  Oh how I love the sting of snow which eventually was nothing once my face froze, but it defrosted on the way home,  I wasn't alone, Kyle joined me for this morning run in which we could not convince anyone else to join!  Ran fairly briskly although we were snowbunny-ing it.

recovery pace on the home treddy.  20 minutes of core and handstands.  looking forward to a long run tomorrow!

East Y dreadmill, needed to keep my phone near in case the school called.  Wanted a long run but lost my ipod and didn't know how I would survive the boredom so lots of button pushing. 

2 mile warm up

2 at 6:27 pace

2 x 1200 at 6:15 with 400 recovery

6 x 800 at 6:15 with 800 recovery

cooldown to 15

Eventually when I'm in shape again this workout has 8 x 1200 and another 2 mile tempo at the end, but this was good enough for today.  Legs are tired.

am: 8 super ez in the great outdoors.  up to 29 degrees!!  dreaming up a wicked core/plyo workout for this afternoon.

afternoon:  hit the downtown Y for some Tabata and as I ran a warm-up lap ran into Eric, the Epic Ultras race director, we got to talking and....6 miles later, I finally peeled off and hit core hard and heavy. 

2 sets each of mountain climbers, push-ups, sit-ups, squats with handweights, burpees, lunges with weights, reverse lunges with weights, mason twists with medicine ball, box jumps, plank jumps, bicycle crunches, ball push-ups.  sweaty mess

Super easy by my daughter's school. My legs are feeling the core from yesterday.

Treadmill speedwork.

20 minute warm up

4 x 60 sec on/off 5:27 pace

2 minute jog

6 x 90 sec on/off 5:56 pace

3 minute jog

10 minutes 6:22 pace

Tiny cooldown

8 ez on the home treddy.  saving juice for the Kingman hills tomorrow.  Yeah feels so good to bust a 70 mile week and I all sorts of endorphined up!

7:16 AP.  drove out to the Kingman Hills with Kyle.  We went hard from the beginning and he basically ran my tail off.  burn baby burn

Afternoon nap won today, but at least the Voice did not.  I had to run some errands all morning so put jeans on and they were....tight.  I could not believe how quickly the voice reared its ugly head.  I tried my best to ignore it.  Slept as much as I could push it in the afternoon then parked at the school and had time for 3 very slow recovery miles.  Dropped Vanessa off then headed to the Y for a few more miles before work. It was hard, but I walked by the scale and didn't get on it.  I have resolved not to sweat the numbers this year and just be healthy.  Ran 3 ez on the treadmill then blasted hard through 10 minutes of core and off to work.

so excited to have a plane ticket and I AM REALLY GOING TO RUN BOSTON!!

Ran 8 ez in the blustery wind by Vanessa's school then dropped her off and jogged 4 more on the south Y mill before heading to work. I gotta find my ipod or get another one!!

Treadmill Yasso-ish 800s.  2 mile warm up, 8 x 800 with 400 recovery, first 4 at 5:56 pace, then 3 at 5:52 pace and 1 at 5:49 pace.  2 mile cooldown.  I may squeeze in a half-marathon between shifts saturday morning if I get off work on time, and this seems to be a good workout leading into a half.  These were hard in a fatigued  kind of way, my breathing wasn't hard and my legs really weren't hurting--I was just fatigued.  I think part of it was boredom, not used to treadmilling it without music.

nice n easy in the wind through the HS course

Whether or not I make it off work in time in the morning to race the half marathon, I am going to run at least 13 miles.  So, in my undying devotion to 70 miles a week, I jogged 5 very easy on the treadmill.

That was hard.  Gnarly wnw 26mph wind, lotsa big hills, tired from work, splits all over the place depending on what direction the wind and whether going up, down, or flat.  Still bested last year's time.  My buddy Kyle who ran 1:25 a few weeks ago barely slid under 1:30, so I will let him vouch for what a beast today was.  We even got a little cold rain.  Crazy splits 6:35, 7;09, 7;06, 6:36, 7:12, 6:51, 7:28, 6:26, 6:56, 7:10, 7:44, 6:51, 7:13, and a rockin uphill sprint to the finish at 7:10 pace.  Then I showered, napped in the car back to Wichita, and am now back at work.  I am actually very pleased with today's effort and result.

It was a glorious and sunny 62 degrees, I was floating along like a gazelle, reveling in nature, when i... Bit it.  concrete belly flop on Woodlawn.  It tore one palm up, scraped the other, and took out a knee and elbow.  There was enough blood to make it look like I was fleeing the scene of a crime as I ran home whimpering.  My left palm has lots of layers of skin peeled up like a banana.  ahem. so, no pushups today.  I will try again tomorrow for my epic run.

Joined Shelby at the downtown Y for his workout, 2 mile wu, 2 mile tempo 6:45, 6:20, 2 mile cooldown.  Then I ran into Coach Jeff and ran about 3 more cooldown with him.  Banana peel hand is a little better, but looks gross.  Trying to motivate myself for a solo long run tomorrow....

-3 windchill this morning and I couldnt' find my gloves, so that settled it--dreadmill.  Today was better though, since I plugged into Pandora on my phone and had music!!

2 mile wu, 2 miles 6:27 pace, 1 mile jog, 8 x 1200 at 6:15 pace with 400 recovery, 1 mile jog, 2 miles 6:40 pace, 2 mile cooldown.  Sweatfest!!

Did my park-and-run(plod) at Vanessa's school. Very ez, legs are heavy from yesterday, pretty sure I didn't even beat the 9:00 girl. I am down to the skinny work pants.

Very quick overspeed workout on the home treddy.  Sick kid, between shifts, had to haul out of bed to get her, so a little tired and short for time but satisfied with the workout.  Warmed up 15 minutes very slow, then 12 x 45 seconds on/75 seconds off--4 at 5:27 pace, 4 at 5:21 pace, and 4 at 5:15 pace.  Then I did 5 minutes at 6:18 pace and a tiny cooldown to 6 and off to take care of my baby and get ready for work.

10 super ez on the home treddy while Vanessa watched a movie.  Today I opened the closet door that I face, so my view was actually a little better.  Pandora and some headphones and all in all, it wasn't so bad.

Home treddy. Not sure if I will wiggle 3 more in later or not to get to 70 for the week. Looking forward to 20 with friends tomorrow!

7:39 ap. Good run overall, but a workout Flop. Met up with the crew, Kyle, Jarrod, Mike, and Rob, and west we went onto the country roads. 10 nice n easy and talking then started what I wanted to be a 6:50ish tempo for 10 miles, but that only lasted 3 miles and I slid into the low 7s. Don't know if it is this respiratory bug I have or what, but I had no mojo today and I knew it. Eww. Hopefully I get one more good one in before Psycho on Feb 8th for a confidence boost. Now off to keep hacking up a lung!

had to take yesterday off with miserable respiratory bug.  6 today in the cold, fatigued and winded. ew.

pathetic miles by Vanessa's school, although the chest pain and wheezing subsided a little bit towards the end, and then I stopped runinng, and the never-ending coughing fit began, quite a sight for the other parents.  Anywho, got her home and did 24 minutes of drills, then showered, went out, and overate.  must be feeling better to eat that much.

Windy today, and wind triggers coughing fits, so I hit the east Y treadmill.  I decided to try for a little workout since I am feeling better, although not 100%.  20 minute wu easy, 3 minutes of 1 minute up 6% 6:40 pace, 1 minute flat 6:00 pace, 1 minute down -2% 5:27 pace.  I f did 3 of these with 3 minute recovery and felt like I was gonna puke, so I switched to 6 x 1 min on/off at the same--up, flat, down. then I jogged for 8 minutes, then 10 minutes at 6:40 pace, then 2.15 mile cooldown easy.  I don't know if that was so hard becase it was so hard, or if I'm just still sickish.

am:  laundry 9.  so put clothes in the washer, run 3miles, but clothes in the dryer, run 6, haul clothes back to apartment.  I am going to squeeze in another little run this afternoon right before work, so, with 15 planned with the group tomorrow I should get my magical 70 this week!  still sniffly and a little cough-y but feeling much better!

afternoon: 4 ez on the south Y treddy

3 x 5 mile loops on the singletrack at Miller's Meadow.  First loop I felt winded and out of shape keeping up with Kyle and Jarrod, second loop I fell back a minute or two and felt better.  Then they stopped, and I took an easy third loop.  I feel breathless and out of shape, gonna chalk it up to this cold and hope that it gets better before next Saturday.  I am going to back down this week and really try to rest!

My diagnosis:  "pneumonia with acute asthma exacerbation".  I was told I had asthma when I was a smoker many moons ago.

Anywho, no run.  no work.  sitting at home with meds and steroids and breathing treatments trying not to move around too much.  I knew I was in trouble at work last night, started having major problems in the wee hours of the morning.  I told my partner, dude, I think I have pneumonia....can't breathe.  I was right.

Still have pneumonia.  Still can't breathe if I do much more than sit around.  Will see doc on Wednesday to decide if I can go back to work.  Psycho this weekend is  pretty much off the table.  I will probaby feel better but will be risking relapse and more serious illness.  My left lower lobe is especially bad.  Boston is the key race this spring, so I need to think about that and get recovered now while there is still time and let these other races go for now.

snowed in!!  pretty outside!

I went to the doc today.  The pneumonia is worse, I have more in the right lung now. We switched to a different antibiotic and hopefully this one does the trick.  I am still banished to a life of laying around the house, not working, and not exercising.  I hope I sit throught this weekend, the med works, and I can start back to normal life Monday.  I am not patient with this type of stuff! 

This is definitely a game changer in Boston training.  I think I will be forced to switch to lower volume and higher quality to maximize recovery and rest periods, at least for this spring.

Slept very late but got up feeling almost normal today, even had enough energy to clean house and pay bills.  I might even go for laundry next.  My Mom came and listened to my lungs, still rice krispies on teh right side but over all much clearer and much less wheezing.  Yay, the  new med is working.  I'm thinking as long as I'm compliant and live the couch potato life through the weekend, I can be back to business as usual Monday.

Slept well, woke up feeling normal.  Resting heart rate was back to 50.  So....I jogged 30 minutes very very easy on the home treddy--no shortness of breath.  Then I stopped and showered and now am relaxing. 

Nice n ez on the treadmill at Genesis while talking with Marcus.  Badly miss running with my bud!  I did group power with him and and Glen afterward and now I am guaranteed to be sore.  felt good--all systems a go

ez on the home treddy.  all better.

New weekly tradition began today....the 6:00 death workout. So basically I get on the treadmill and run 6:00 pace more or less until I can't stand it. Goal is to try to extend it half a mile each week, as well as extend the total distance at 6:00 pace. I warmed up 2 miles ez, then made it to 1.75 at 6:00 pace before bailing, but I'm kicking myself for not hanging on until 2. Jogged .5, then another mile at 6:00, jog, .25 at 6:00 pace. Hit the indoor track for 2 miles including 10 strides. So I made it 1.75 on the first shot with a total of 3 miles at 6.00 pace, so next weeks goal will be 2.25 with a total of 3.5 at 6:00 pace. Hit core and plyo with weights for 30 minutes afterward.

Recovery miles at the East Y. 7 on the mill, one on the indoor track. Sore today, probably because of all that lunging and squatting and jumping around with weights yesterday. Hurts so good.

6:52 pace. Treddy hill day. Nothing spectacular, I wasn't really struggling but was just sorta tired and not feeling it so I completed the workout but didn't ratchet up paces and kill it at the end. Not a superhero workout. .5 warm up ez, 2.5 miles up 4% 7:30 pace, then 5 miles down -2% at 6:22 pace. Gotta start getting the quads ready for some Boston mashing.

Am: 6.5 ez around Riverside

Afternoon: 3.6. Super duper easy with my friend Roger who is getting into running

Went to Sedgwick County Park to get out of traffic and slush, ran into Karen and Leann and ran with them for miles 1-8.  Ran easy with last 4 6:59. 6:48, 6:49, 6:46.  Did not feel so great on the last 4, but kinda glad this week I set the bar with so-so workouts, leaves room for improvement and next week I should be fully recovered coming off the pneumonia.

56 degrees!!   ez breezy in the sun with music.  Runnnig in the sun in shorts feels so amazing!  I need to do some abs and push-ups but right now am more interested in what to eat.

This was sortuva last minute deal.  A couple of my running buddies were doing it, so after I got off work this morning I set th ealrm for noon, it went off and I decided I felt rested enought after 5 hours to get up and go run.  This is a low-key race with no prizes but everyone gets a mug and a first-aid kit and gets dirty, plus it's close to home.  It had mud and sand and wind but it was fun.  I missed a turn coming back and mucked through some more mud before hitting a dead end and having to backtrack, so lost a few minutes in there.  I was able to re-pass about half of the people who got by I think.  Anyways, it really doesn't fit in my training plan but it was a good time with friends and I'm glad I went.  I don't feel like I really "raced"--I ran solid but it wasn't an all-out redline effort.

45 minutes spin class.  I have never been to a spin class before.  It was pretty fun.  I really needed to just take a running day off but needed something to help me not feel like a blob!  Speedwork tomorrow.

6:00 death workout day.  I only went ,25 further than last week on the first swing but overall I fell immensely stronger during this workout then I did last week, even with my legs a bit fatigued.  2 mile warm-up, 2 miles at 6:00 pace, half mile jog, 1 more 6:00 mile, half mile jog, 800 meters at 6:00 pace, Cooled down a little on the treadmill then hit the indoor track for 1 more mile with 10 strides.  25 minutes core afterward.

4.5 ez on the home mill while doing laundry then drove to SCP and did 2.8 ez with Roger and Guinness the dog.

Only half days at school all week, it's killing me because it really cuts into my sleep time between shifts.  Dragging today, not much time, but wanted to get something in.  Home treddy, 15 minute warm-up, 10 x 45 secs on/75 secs off at 5:27 pace, cooldown to 5.5  miles.  If I don't get my tired butt out for a long run tomorrow then it will have to be pushed to Monday since I have my girly all weekend and Mom is out of town.

6:40 pace.  Mom is out of town, so no way to run outside this weekend but still wanted a long run.  I have a 2 hour time limit in kidzone at the Y, so I checked Vanessa in, bolted upstairs to the treddy, plugged in Pandora radio, and want for it.  I don't know what got into me, but if felt easy and I had a pretty nice cruise watching close captioned tv and listening to my tunes.  Hopefully it's not a fluke, and it's what SlowJoe would call an "improvement spurt".  Half a gu and a few good chugs of water at mile 9.

recovery day,  6 ez on the home milll then a little later 4 super ez with Roger on the west side

More ez on the home treddy

Was supposed to be the 6:00 death workout today but I could tell in the first mile that I just didn't have it, my legs were just not responding.  I decided to go ahead and do a workout, but I radically modified it.

2 mile warm up, 1 mile 6:00 pace, .5 recovery, 1 mile 5:56, .5 recovery, then 8 x 400 at 5:52 pace with 400 recovery, cooldown 2.25.  Did 40 minutes upper body and core afterward.

I had to take yesterday off, too exhausted between shifts.  Today Vanessa was sick so I did the home treddy, started at 6.7mph and bumped it up .1mph every 5 minutes until I got to 8 miles.  Just a super easy progression, hoping to have my legs under me for a hill workout tomorrow.

6:43 AP.  a little quadmashing, picked up the pace from the usual for the uphill and felt it, had to cut it short half a mile to keep from going overboard to the well.

Downtown treddy.  .5 warm up 8:34 pace, 2 miles up 4% at 7:24 pace(suddenly got real tough the last half mile). 5 miles down -2% 6:22, 6:18, 6:15, 6:11, 6:07, .5 cooldown flat at 6:40 pace.

7:36 AP.  Today was the last decent day to be outside before winter hits again, so I moved the long run to today, despite doing a workout yesterday.  My goal was just to get the 18 in at whatever I felt like running.  This pace felt pretty easy and it was an enjoyable run, but I could definitely feel the fatigue in my legs in the latter miles.

10 with the crew on the HS course, no watch, pace waxed and waned but nothing fast.  They surprised me with a BAA jacket for my send-off to Boston.  Very sweet and generous gift!  It was chilly this morning, off to sleep before the big ice storm hits tonight.

ez on the home treddy.  I would love to be more noble but really I only ran out of obligation because I did eat a lot today, one of those things that happens when you are up for over 24 hours.  Work all night, school cancelled, one of those deals.

6:00 death workout today.  It didn't go great, but it went okay.  I am so tired, still feeling the effects of chronic sleep deprivation, but legs felt decent enough.  I would like it to have gone better, but I'm not gonna force a workout.  up to 4.5 miles total of 6:00 pace today.  So, 2 mile warm up ez, 2.1 miles 6:00 pace, .5 jog, 1 milw 6:00, .4 jog, 1 mile 6:00, .25 jog, .4 miles at 6:00 pace, cooldown.  It's a wee little bit improvement.

ez by my daughter's school in the sun!  This was nice, missed my run yesterday, super stressed from a bunch of crap at work and sleep won.

No run today....I'm gonna have to chalk this up to an "off" week.  I do plan on getting 15 or 16 on the treddy tomorrow.  I only got 3 hours of sleep after work then got up to attend a funeral.  I had to go pick up my daughter's meds after and she will be out of school soon and will need me, not to mention I am desperate for laundry and a little housecleaning, and am pretty work-distressed and life-distressed today.  My body and mind are tired. I plan to put this week behind me and start anew for the new one.  It's a great thing that I get to wake up and start new again day after day after day.  Our gift of life is precious.  Rest in peace Shannon.

short on time.  home treddy.  5 minute warm up.  15 x 1 min on/off.  5 minute cooldown.  This week was definitely just kinduva loss.  life happens!

Back at it today. Started my no sugar, mostly raw vegan diet today..a good physical and soul cleanse until Boston. Breakfast was fruit, coffee, almond milk. Parked at scp and ran the first 13 pretty fast, my watch died at mile 3 but I was at sub 7 pace and don't think I slowed much. Ran to Rogers house then we ran ez back to the park for the last 4. 10 minutes of core and a peanut butter banana after.

Ez by Vanessa's school

I'm gonna vent.  Working nights SUCKS!  Single motherhood SUCKS!  All done. Rant finished.  Exhausted.  Very busy and trying time at work all night, preceded by not-a-lot of sleep, then straight home to asthma baby, no school, and my phone blew up.  It blew up and blew up and blew up--texts, phone calls, much more than usual,and of course the needs of my child. by 11am I was nearly in tears, spent, tired, so tired-of-being-this-tired.  I play out these 24 and 36 hour stretches of sleeplessness once or twice every week. every freaking week!!  Guess I was just kidding--rant not quite over.  I did catch a break from noon until 3 and then got up and made coffee and dressed and bathed myself and my child and went and got toilet paper because we were out and called and argued with the electric company and finally, finally, got on the treadmill.  Bastille, I love Bastille.  Great band.  7 miles easy but inserted 5x45seconds/75 seconds off at 5:27 pace in the middle.  Another day down.  Yay!

I look so pudgy in the mirror these days, glad I haven't weighed, so was feeling pretty blah when I dragged myself to the treadmilll after getting Vanessa from school--I was working our association education symposium all day which was a huge success so I was happy with that.  Anyways once I got going I began to feel better and just did a solid speedwork session instead of the 6:00 death workout,

2 mile warm up

3 x 1 mile in 6:00 with .25 recovery

4 x 800 at 5:56. 5:52, 5:49, 5:49 pace with .25 recovery

jogged another easy .25 then one last cooldown mile in 6:40 to enjoy how easy it felt compared to the rest of the paces today

ez on the home treddy

Ez with part of the crew on the HS course after getting stomped at work--completely creamed and I was exhausted but it was a satisfied kind of exhaustion, I had a lot of sick sick people and they got better and it was just one of those nights where I felt like I was on top of my game and made good calls and caught subtle stuff and was fast and flawless and efficient and sharp.  Lots if high fives with my trusty pardner Pete.  I haven't had an awesome superhero shift like that in a looooong time.  It's mostly been those shifts where I swear everybody just dies and there is nothing I can do and I suck and my skills suck and I am missing intubations and iv's because I just suck and I should rip off my paramedic patch and stomp all over it and quit and never ever ever come back. Last night, for a change, I did not suck.  :)  But boy did it wipe me out and off to bed,

I'm going to bed, and doubt I will get a run today.  Selection Sunday.  Thoughts for today.  Wichita State.  I live in basketball madness, USA.  Discuss.  :)

Spring break is not a break.  Dismal 3 day off but my motivation plummeted--couldn't get myself on the treadmill since I have Vanessa.  Today we went to a track after the board meeting and before work and she played in the 'sandbox' while I ran laps.  :)  4.5 weeks from Boston and my training is sub-par.  I am going to run Boston for joy and fun and not even sweat the time at this point.  I will do whatever my body allows that day.  And then, I suspect I will disappear into ultraworld and may never return.

Well, it's a month before Boston, and I am struggling.  I worked all night, came home, and crawled into bed.  I slept pretty good because Vanessa watched tv and netflix all day.

I feel horrible.  We've had too many days like this.  When I got up, there was time to run before work but I just couldn't get on the treadmill and essentially ignore my daughter some more.  We read books and did other stuff instead. 

I hate the treadmill.  I just cannot make myself stare at that cabinet any more.  I love running, the ground beneath  my feet, the freedom, I do--but I do not love running on the treadmill while my child is babysat by electronics.  It's just a chore. 

I'm about to vent a little--I'm having a harder and harder time reconciling single parenthood, work, and running.  Working at night is killing me.  Running outside can only occur when Vanessa is at school, or if I run laps on a track and pray she occupies herself, or if I get a babysitter.  That is it.  I cannot just up and run outside.  Usuallly when she is in school, I need to be sleeping.  I've been foregoing sleep for the last two years but maybe I have aged because I cannot handle it any more.  I drag at work, I struggle at 3am, and then when she is on spring break I sleep all day and she watches tv, and then, what, get up and run while she watches more tv???  I feel like a terrible horrible mother.  I feel more and more like I am maybe putting my needs first instead of hers.

I'm no longer training.  I'm running when I can for maintenance and I will be able to enjoy Boston, hang with my girl Julie, enjoy my vacation from reality.  But beyond that I'm not sure where to go with it.

I've had my time in the sun.  I have ran my sub-3, I have won my races, I have run my 100 miles.  To everything there is a season.  Now may be the time to run for fitness only, and no longer pressure myself to not sleep or stare at my cabinet on the treadmill.

I work at night.  I raise my child, and she is young and needs me, she will only be so young once.  I'm tired.  This is just the feeling of the day, tomorrow I'm sure I will be on the treadmill, but I am really re-thinking priorities and trying to decide how I should structure our lifestyle, mine and Vanessa's, for the next few years while she is still so young and needs me.  I will of course be doing some praying but today I was so sad that my child watched tv for 8 hours.

I spent the morning making cookies and writing and reading with my angel, and she played happily while I put in a little time on the home treddy.  I am so vain, so vain that I don't want my chubby self to be seen at the Y running because of a bit too much comfort food this month.  Hopefully I can run long on Monday while Vanessa is in school if my motivation allows.  I have a month to at least get to a comfortable weight to enjoy my run in Boston.  20 minute warm-up, 10 x 1min on/off 6:00 pace, cooldown.

Long, watchless, casual stroll through the great oudoors. Sunny and crisp, totally enjoyable.

The wind outside is ridiculous, to the point of folding trees in half so I hit the East Y.   treddy first, 6 miles at 6:40 pace then 2 easy then 2 more easy on the track.  then some abs.  I actually really enjoy this lacksadaisy run how and when I can and want deal.  With the pressure gone it's just sorta enjoyable.

ez.  not watch.  gale force winds but it was warm and sunny!

40 degrees and still.  too perfect so I was just relaxed and kept running and running.

7:51 AP.  Vanessa is at her dad's this weekend, so after work I joined the HS crowd in the morning.  Had a good run with Nick and Kyle.  off to bed!!

ez in the sunny tornado.  I am in wave 2, corral 4, at Boston. So, I will basically spend my first  miles just trying to get out of the crowd so I Can run my race.  oh well, I am going to enjoy the ride!!!

nice n slow, no watch, in anticipation of running very little this weekend

got up in time to park by Vanessa's school and roll out an easy one

downtown Y.  3.5 at 6:40 pace on the treddy and then I just couldn't hack the mill, jumped off and ran 39 laps on the indoor track(6.5 miles) with every other lap fast.  cooled down 2 easy on a different treadmill,  I could see myself running in some mirrors on the backstretch and it was not good to see.  not good at all!!

7:25 pace.  actually wore a watch and actually felt light and springy for the first time in a while

ez by Vanessa's school

ez by Vanessa's school.  80 degrees and windy!  not used to the heat but loved the sunshine.  I may have barely got ahead of the 9:00 girl

60 and windy. no watch.  drove to scp and ran 7 pretty brisk and then met up with Roger and ran 4 slow, felt kinda lightheaded so stopped then.  I really meant to do more today but the lightheaded feeling isn't good.

slow in a very windy 87 degrees

slow in the headwind, let it fly with the tailwind

6:40 pace in the treddy.  felt ez today,  maybe I have a little sustainable speed yet.  taper time?

very ez in the wind

I met with Julie and we had an incredible week!! Wish we could see each other motre than every few years.

We ran Boston together. It's been a tough year for both of us. We celebrated. We high-fived, yelled, fist-pumped, threw our hands in the air, and ran because we could. Then we held hands and crossed the finish together, and then we cried together.

There is nothing in the world like joining together as women and telling our stories, and laughing and crying and running epic-boston-year together.

We dorked out and wore matching outfits too.

"Go blue times two", "go twins". Great day!!

And then we ended up without a ride to our hotel after, with no phone, no id, no money.

Thank you Tom Cali from Penn State and your Porsche with the top down. We had good luck with meeting great people!

I'm ready to run hard and train again. Thank you FRB.

I'm humbled. We passed a guy at mile 23 crutching away on one leg. So much to take in from last years tragedy and stories of strength and grace.

Julie is a Rock Star. She was hurting from an injury and pulled through and ran Boston with me anyway. I LOVE YOU JULIE!!

Thank you Lord for letting me live to run another day. I was hit by a car exactly one year ago April 22.

Have a great day bloggers!!

aorund Cape Cod by Julie's cousin's house.  neat place!  The first half mile was the usual ow-ouch-ow mince in the quads and then things loosened up.  Ran slow.  Really slow.

pouring rain and I'm being a wimp, so 6 ez on the treddy at the east Y exept the last mile was 6:40.  10 minutes never-ending stairs.  20 minute in the weight room.

Heartland 50 May 10th. 

salad, lots of salad

No watch, on the singletrack at Miller's Meadow.  Forgot how much I loved running there!!

Visited Miller's Meadow and the singletrack again.  The 30mph wind and 86 degree noon heat beat me up a bit--took it very easy.  I visited the weight room at the Y afterward.

needed to rest my running legs but needed to burn calories.

turbokick for one hour at the Y.  I looked silly most of the time--whenever I would finally get a pattern down they would change it up and then I would be playing new-kid in the back again trying to follow.  still fun!

ez trot in the 30mph wind by Vanessa's school

Yesterday I puked all day with a nasty stomach bug so no run.  Today, once I held a banana down I went for a very slow, windy run, followed by 20 sluggish minutes of half-hearted weights.

GI bug still has me down but did this waiting for vanessa to get out of school.  9:00 pace  might as well have been 5k pace. hard.

Day 4 of the gi bug.  feel like the walking dead.  There is just a constant flow of fluid coming out of me.  I did eat some pizza and it stayed down though,  miserable. 

home treddy so I could stay near the bathroom.  had to stop once to switch laundry.  I am weak.

Finally better!  Ran 2 at scp while Vanessa was playing.  Later ran the treddy at the Y-3 at 6:40 pace and 3 ez.   Heartland 50 on Saturday.  It will not be pretty. 

I don't care. Bring it.  Let the sufferfest begin!!!

easy in the 75 degree sunshine!  It is going to be hot on Saturday.  I will be taking it pretty easy with my non-100%  condition and the heat.  Still, I'm excited!

5 in 85 degrees with the tornadic winds.  50 miles of it will be fun on Saturday.  surely.  omg I'm an idiot.

I signed up for this race on a whim--needed motivation to train and knew the race directors were good guys and it would be a good time. Training was dismal but just enough, I hoped.  This was out in Cassoday, Kansas, on rocky dirty roads, in the Flint Hills...and their were hills, a lot of these roads have not seen traffic in a long time, very rocky in places, and hot, and windy, and exposed,--Kansas!!

My strategy going into this as the predicted temps climbed and climbed was to go out fairly fast, maybe even suicidal, and enjoy all the good miles I could when the weather was reasonably cool, before the sun and wind started their punishment.

The morning was pretty uneventful, coffee, donut, drive.  I peed a few times, and offloaded my drop bags which were actually nothing but my g2 purple gatorade and socks. They were serving gubrew and I know that stuff is disgusting, so wanted my own gatorade of choice!  We milled around at the pre-race briefing, I chatted with a few people I knew, and as the sun rose, we were off.  I did not wear a watch, or carry a phone or music, just ran.

The first 8 miles to the first aid station weren't too bad, not hilly or rocky.  I went out in 4th overall--three men ahead of me.  I felt good and strong, and drained my whole bottle of gatorade along with a hammergel and some water, picked up 1/4 of a pb and j at the station and an s-cap and took out.  Pitched my shirt here too--it was already getting hot and humid.

The second 8ish miles I got the two guys running ahead of me--the other one was way out in front.  Eventually me and one guy, from omaha, pulled ahead and ran together a while.  he was super cool.  Another hammerjel, gatorade, water, s-cap, 1/4 pb and j.  This is the hardest, rockiest, hilliest part of the course.  monster hills and rocks.  I was cruising through them but knew they were gonna be a show-stopper coming back.

I pulled ahead of Omaha and started chasing number one.  I caught him just before the halfway point and the turnaround.  While this section was not as bad as the last section, it had it's fair number of hills.  I repeated the same routine at the halfway point for nutrition, and then whipped around to start the real battle.  It was much hotter now, and the first thing I noticed was the face full of 20mph wind.  ugh.  The original number one guy fell back, and a new guy caught up with me--we traded leads for the next 16 miles.  He had long legs and would occasionally do this power walk and fall back, but then run and catch up. My 5 footer legs are no good at power walking--I am better of shuffling.

As we hit the aid station before going back into the really hard part my legs were pretty much fried.  hamburger.  Energy was good, stomach was good, but my undertrained legs were officially trashed.  I knew I was now in for a shuffle to the finish. This 8 mile section was just brutal--actually worse on the downs than the ups as far as leg pain, but I forced myself to pick up speed and just grimaced going down because my quads were so wasted, but I needed to bank time because my upward power hike was pretty pathetic.

I thought the last aid station would never come.  I was relieved because I knew it would be flattish and finishing was now on the radar, but the last 9 miles were where the fatigue and the heat started to melt me.  The wind was relentless, the sun was relentless--I was a hot, miserable, shuffling lobster. I started picking out landmarks far away at what I hoped was a mile or two, and making bargains with myself that I could walk two telephone poles if I just shuffled the rest of the way.  This was the game I played to keep moving forward and not just give up and walk all together.  oh, and new number one guy--he took off like a bat out of hell and wasted me by 12 minutes!!  I went for a hammergel and realized I didn't have one.  This was a little disheartening, as was my dwindling water bottle. 

They moved the finish to the community center this year so we had to run past the starting line and it added some distance.  I looked sadly at my car as I shuffled by.  There was a train track between me and the finish--and then I heard the train in the distance.  Oh no!!  I was NOT getting stopped by that train, and it gave me enough motivation to force my wasted legs to pump, and I beat that dang train and I could see the finish and hear the cowbells and it was all over a few minutes later.

First woman, second over all.  I am pretty pleased, as I didn't expect a decent showing in my current lack of fitnessy.  This course was waaaay harder than the praire spirit 50 I did last year.  I was definitely chewed up in the second half, with my one hour positive split!!  I am glad I did this, but glad it is done, and chomping at the bit to get trained up this summer.

Now off to continue eating my weight in food!

am;  went with Mom to the Y and did 45 minutes of upper body weights and core

pm:  went to the gorun track workout, so great to see the gang.  warmed up 1.5 at a mince, then 12x400 starting every 3 minutes and half mile cooldown.  I kept the pace dialed back to 6:45ish on the 400s and just stretched my legs a bit.  Quads are still feeling it a little but not terrible, all the rest of m body is fine and raring to go,  As sore and limping around as I was yesterday it was pretty surprising to feel halfway normal today.

super easy,no watch,on the k96/rails to trails route.  did 30 minutes light weights after. feeling good.

sunshine makes me cheerful, 8 easy with tunes, no watch, on the reverse HS route

mostly ez around Vanessa's school,no watch.   next I hit the Y and rowed 2k in 9:30 then did 45 minutes upper body weights and abs

Legs 1 and 3 for Team "off like a prom dress" in the Country Roads 50k relay.  Got some faster miles in and had a blast!  We got third!

crunched for time but wanted to make it count, so did everything at the East Y before running to pick Vanessa up.  treadmill speed combo.

5 minute warm up

6 x 90 secs on/90 secs off at 5:56 pace

3 minute jog

10 minutes 6:18 pace

4 minute jog

4 x 45 seconds on/75 seconds off at 5:27 pace

cooldown to an hour

2k on the rowing machine in 9:28--need to work on this

45 minutes weights, lots of supersets

sleep deprived in 95 degrees and tornadic winds this afternoon. oh kansas.  slow.  I did not even beat the 9:00 girl.  totally zapped today!

morning run after sleep!  1 brisk, 3 fastish 7:00, 6:58, 6:44, then hit the turnaround and jogged it in.  I still stink at faster speeds but hoping to change that soon!

Ez in circles at the downtown Y then 25 minutes of upper body weights in supersets

Got off work this morning and carpooled with Nick, Fernando, and Kyle to Cassoday.  Kyle took us all in the jeep so were able to drive deep into the rockiest, hilliest part of the Heartland course.  Ran 8 miles out and back.  Cooled down one mile running back out to run Nick in.   They loved the wicked hills and we all worked our butts off.  A little extra challenge today because it rained all night and the ground was a bit squishy and muddy and of course we had the usual 20mph Kansas wind but we are all so used to wind...it just is what it is.  Didnt feel the wind until the turnaround.  Good night!

Wanted to do more but there is only so much I could take of the home treddy boredom.  Vanessa was bored too.  We went to the Y afterward and I did 2k rowing and a solid hour of weights.  Off to work to finish out the long weekend!

scraped out 5 hours of sleep, then researched my ymca kidzone options and ended up at the Andover Y.  8 laps to a mile on the indoor track and kidzone open until 4:45, not bad.  ran 10 ez, no watch.  It wasn't terrible and definitely beat running on the home treddy.  Worth  the 7 mile drive.

GoRun track workout.  Warmed up 2.25 miles ez, then 4 x 400.  I ran them around 85 seconds.  10 minute threshold, so about 6:20 pace--the 5 x 200s.  No watch, so I didnt have the times but I ran them pretty hard.  cooled down a mile.

Missed my opportunity to bring Vanessa to latchkey this morning because I slept late.  We headed to Eastborough park, where I had scoped out a figure-8 loop around the park and pond.  it measured .55 miles.  I ran 11 laps, stopped to take her for a lap around the pond and push the swing, then ran 10 more loops.  A little later at the Y I ran 5 on the treadmill then pounded 35 minutes of weights.

very easy in the 88 degree humid afternoon

Ran with April R today.  Vanessa was spending the night so I could get up early and go run a big 10k tomorrow, so this afternoon she put her kids in a double stroller and loaned out another running stroller for Vanessa, and off we went for a run.  We ran the kids to an Italian Ice and Gillato joint, got them treats, ad ran back. Vanessa is petite at 7 years old and actually fit in the stroller and had fun.  Been a long time since I stroller-rolled!  Great afternoon and sorta looking forward to the race tomorrow, although 10k's are not my thing and I have not attempted fast miles like that yet this year.  I don't even know what 6:30 pace feels like these days but I'm gonna give it a shot.

I signed up for this kinda last minute.  I have yet to run a short race this year, and it was time to bust the rust from the 50 three weeks ago.  I feel sorta like I dogged it, because I felt super strong the whole time and ran almost dead-even splits.  I think with a little touch-up with leg speed the next month or two and I will be able to run a much faster 10k very soon. Not a bad start to the stummer.  It was 92% humidity and quite toasty this morning, so that didn't help, but I don't think it hurt much either...heat is not bothering me as much this year.  weird.

7:35 ap.  Got pulled along much faster than planned by Kyle, Fernando, and Jarrod.

Today was supposed to be recovery circles around the playground with Vanessa, but when we got to the playground it was full of a bunch of men from a landscaping company doing their thing and no other children.  I didnt feel comfortable with it so left and we went to the East Y.  Being stuck on the treddy changed things--I didn't have music and could not fathom the boredoms so I did a mini-workout so I could press buttons and vary it up.  I tried to keep it light and not go overboard, although I honestly do not feel yesterday's 20 or Saturday's race in my legs.

3 x (.5 ez, .5 up 4% 7:30 pace, 1 down -2% 6:18 pace)

jogged a few minutes

5 x 1 minute on/off 5:56 pace

cooldown a few minutes to make 8 miles

20 minutes lower body weights after and then I was suck of the gym and ready for lunch

zombie run in the hot, pre-tornadic soup this afternoon.  never beat the 9:00 girl, or came close for that matter.  dead legs.

Started out doing playground loops, but it was afternoon and very hot and muggy so after 2.2 miles I was hot and tired and so was Vanessa.  We headed to the Y and I ran 6 more easy on the treadmill with 4x800 at 5:56 pace in the middle.  No soreness but legs are just dead and I'm not feeling it.  Lifted briefly, maybe 20 minutes and rowed one km.  Very blah day.  Will be taking it pretty easy the next two days since I iimpulsively signed up for a trail marathon on Saturday.

8 ez at the Andover Y on the indoor track.  I meant to just do 6 but at 6 miles I was feeling un-dead-legged for a change so ran a few more.

I have not felt this good in a race in a long time! I felt awesome the whole time, no lulls in energy, and legs felt strong, despite all the soupy shoe-sucking mud I slipped through.  The race consisted of two of the half-marathon loops.  It had stormed all night and the trail was sloppy.  Each loop started with pavement, hit some dirt road, some soupy pasture, some treacherous single track with a water crossing and a slippery muddy bank(hands and knees, oh it was comical), straight up the dam, on the dam for a little while, back into about 4 miles of sole-sucking muddy pasture stuff with another deeper water crossing(first time I sorta delicately waded in, second time....cannonball!!), more fun singletrack, then back onto pavement about 3/4 mile to bring it home.  Second round was much muddier.  I have never been so covered in mud in my life.  I felt great today, I loved every sloshy screaming-legged minute of it.  In the beginning a girl shot out like crazy, and me and the first place guy ran together.  We caught her about mile 4.  He ran with me the whole first loop and then I was feeling so good that I just floored it and went for it and never looked back.  I wish all races I felt like this!  I'm a little stiff but honestly don't think I will be too sore!  I love this feeling of running frenzy and can't wait for the next race.

I totally intended to just crosstrain and do some lifting today.  I started out at the East Y with 5k of rowing, then went and piddled in the weight room with upper body weights but I kept looking longingly outside because it was gorgeous and sunny and not terribly hot with a cool breeze.  When the good songs started playing on Pandora I could take it no more.  I snapped and was out the door for a very easy 5.  I'm really not that sore.

Very ez afternoon plod, no watch

Am. 6 ez on the treddy then 30 minutes core

Pm. Speedwork with Gorun at the track. I knew it wouldn't be pretty and it wasn't, but busted me out of the 9 minute rut for a change. 2 mile warm up, 5 x 1200 in 4:38, then 4:46 for the next 3, dunno on the 5th. 1 mile cooldown. No soreness, legs r just dead.

Ez on the east Y treddy then 30 minutes lower body weights

Nice between-shift afternoon run. Humid but only 77 degrees and overcast. Started out creaky and weightlifting-sore(not running sore), but after about 5 miles felt pretty good.

7 miles of playground circles then went to the east Y for 5 more on the dreadmill. Lots of play time for Vanessa.

Felt terrible and fat and depressed. Some days. Ran almost dead even splits, very little sleep last night. Me and my buddy Marcus were first in our age group. I was the 4th woman. I guess I have Daddy issues. Anywho, it is amazing how your mood can affect your running. Enjoying the day with my daughter, no more funky mood!!

Indoor track. Tiny bit of core afterward. Weight check. Ten pound reality check. As Joe once said....a bogar I flicked a little too far. I'm sure giving up beer will get rid of a lot of that, plus my cleanse/fast that started at midnight last night. One week, to clear my system of cravings for sugar, alcohol, processed foods etc, and to search out some clarity and discipline. Then onto clean eating and serious training, as well as better spiritual direction.

Slow in the afternoon heat

7 ez on the home treddy while Vanessa napped with 8 x 1 min on/off going from 6:00 down to 5:34 pace just to touch base with speed.  This will be a pretty toned-down week running-wise.

Was shaky and needed to function for work, so finally had some homemade wheat bread and a little quinoa last night. Ate a little bread this morning and felt incredibly energized. Hit the treddy for a tempo. 2 mile warm up 3 miles 6:31 pace, .5 jog 2 miles 6:15 pace, .5 jog 1 mile 5:56 pace, 1 mile cooldown This was hard, but it was a confidence boost. Even with the stupid beer weight I am still kinda fit, and when the weight is gone in a month I think I will start reaping some speed benefits in a big way.

pm.  4 ez home treddy.  just because

was gonna take the day off, so squeezed for time, but ended up wedging 4 on the home treddy to burn a few xtra calories and make it slightly trickier to get to work on time

7:46 average pace.  This was a steady, tired, dead-legged trot after work. Gets hot and humid quick.  At least I got to run the first 6 with my running buddies.

8:07 pace. Repeat of yesterday...may the back to back long runs begin. I worked, got off, and ran. I actually felt pretty good today, much better than I thought I would. I had the company of Shelby for the first 13 and that helped a lot. Off to bed, one more night shift and the weekend workarunathon will be over.

Went to the Y with the intention of only doing some core and weights but after 50 minutes meandered upstairs and did a little easy run on the treadmill.  I seem to get stiff and creaky if I take a day completely off.  Legs feel good.

Track got cancelled with thunderstorms raging  through, so me, Nick, Kacie, and Jacob met up at the downtown Y to piece together a speed workout.  The indoor track is 6 laps per mile(huge track!), so we decided on a ladder of 2-4-6-4-2 laps at 6:00 pace(1:00 per lap)  with one lap walk in between to re-group.  I settled in off of Jacob's shoulder and we basically nailed 6:00 pace except the last set of two laps we dropped to 5:20 pace to bring it home.  4 mile warmup, 1:58, 4:00, 5:59, 4:00, 1:46, 1 mile cooldown.  We basically had a single file conga line dodging traffic around the track.  kinda fun!

6 very easy miles in playground circles while Vanessa made friends, then off to the Y for 6 ez on the treddy followed by legs in the weight room

met up with Fernando in the morning after work at the downtown Y and we ran along the river all the way to scp, then around the perimeter of scp and back.  I picked it up a little the last 10k into the low 7s and felt pretty comfortable.  Overall a decent run for being tired and in the nasty humidity and heat.

9 ez in circles at the downtown Y with Nick then 20 minutes upper body weights

3am at work--7 more on the treddy.   I guess technically this was Sunday but it was saturday night at work, so an extension of Saturday for me so I am going to record it here

6:45 pace. Did the good ol treadmill hills today. .5 warm up 8:34, 2.5 up 7:30 pace, 5 down -2% 6:18,6:15,6:11,6:07, then kept ratcheting the 5th mile all the way down to 5:42 pace. Felt very strong. I think the benefits of training may be starting to finally kick in.

7 ez on the East y treddy followed by 1 on the indoor track including 10 strides. 20 minutes lower body weights after

Missed my GoRun track workout because I had to work last night but after I got off got the bright idea that would go to the track and replicate it.  When Fernando message me the workout I about cried, it sounded brutal...and it was.  I never ever felt good during this workout.  I was winded and stiff and creaky and never smooth. It was basically awful.  I decided not to pitch it thought, and just deal with not hitting the paces I wanted.  I got kinda confused about the 300 meters so just went off the paces my garmin said I was running.

2 mile warm up

200(5:36),300(5:34),600(5:49),300(5:32),200(5:30)--200 meter recoveries in between except I took 400 meters after the 600 to work out a side stitch

3:45 jog

10 minute threshold 6:23 pace

4:40 jog

6 x 300 with 200 recovery 5:53,5:35, 5:42,5:31,5:28,5:28

cooldown 2.25 miles. 

ugh and good night

evening:  5 more very easy on the home treddy.  shaking off this morning's nasty run

easy on east y treddy then 30 minutes upper body and abs.  no energy today.

7:10 AP on the Kingman Hills with Kyle and Fernando--a helluva workout on those hills.  Usually they get hopelessly ahead of me but today they only put about 30 seconds on me so I was in striking distance--felt good about that.

7:10 average pace.  Met up with Nick and Kyle at the start line to the Johnston's half marathon course.  Kyle was talking a 1:30 half for a good long tempo, but it was a tall order the day after the Kingman dirt hills leg thrashing we took yesterday.  My legs were shot.  We still turned it into solid tempo intervals, and I just hung on to Kyle's red pacer shirt for dear life.  Popped off the first 5 miles at 6:47 pace, jogged, then 3 at 6:50 pace, jogged a little, then 2 at 6:50 pace, then cooled down.  Legs were tree trunks.  not too hot but 86% humidity.  I was fatigued from the night at work and little sleep.  Have done a lot of quality this week!  Looking forward to some easy recovery running!

am.  8 staggered after work this morning with no watch.  felt like 100 mile race pace or so

pm.  5 easy

met up for the GoRun track workout.  went really well--best 400s I have ever torn off, and it was 85 degrees

warmed up 3 miles, then 16 x 400 starting every 3 minutes.

splits 85,83,82,82,81,81,82,80,81,80,81,81,81,81,80,77

2 mile cooldown

indoor track Andover Y.  so tired it hurts.  sleep dep blues

East Y treddy.  just gotta get through another night at work and then maybe get some real sleep.  so tired. 

8 with a few accelerations at 10k pace.  gonna race tomorrow

Up early and off to the yearly wicked hot and humid Titan 10k.  Warmed up 1.5 miles with Nick and did a few strides.  A quick look around at the starting line and I was fairly confident that no competition had showed up and I would be running mostly solo.  I didn't take splits, just ran.  It was 75 degrees at the start and wicked humid as always, but I still somehow felt I had a sub-40 in me today, so definitely disappointed.  The pace just slowly bled throughout, nothing terrible, but a slow bleed that killed my overall time.  I did win, though, by about 5 minutes, so I guess that was pretty cool.  Later on while Vanessa was napping did a slow 8 mile shakeout on the home treddy.  I know that ultra training and trying to keep touch with speed is a little absurd, but I am going to try nonetheless.  I do think the weekend back to back long runs and lack of sleep keep my legs a little heavy, but as my body adapts I still think I can continue to improve.

8:15 pace.  hot humid sticky 87 degree evening run with Jarrod and Marcus

40 minutes never ending stairs, creating a sweat waterfall, then 45 minutes weights and core

afternoon stagger between shifts, ez, no watch

stuck on the home treddy, bored, so did some button pushing and half-heartedly did a speed workout I really wasn't in the mood for but grudgingly got through it.  20 minute warm up, 10 x 1 minute on/off 5:27 pace, stopped for a 5 minute call I had to take, hopped back on, jogged a quarter mile to get back in it, then 10 minutes 6:22 pace, cool down to 8.

East Y treadmill.  I meant to go easy since my back to back long runs start tomorrow, but the songs were good and my legs felt good so ended up doing 3 at 6:40 pace in the middle but they felt super easy.  abs afterward.

8:09 ap. Heartland 100 is only 13 weeks away. Long runs getting longer! I felt awesome this whole run and pace steadily dropped. The question is...how will tomorrow's long run feel?...

Got off work late after a terrible night, missed my meet-up with Nick and Kyle.  Ran all over riverside, caught a few miles with Amanda and a drink at her house, caught Kyle on the tail end of his run.  Legs actually felt okay, but was sleep deprivation and work-tired.  Glad this back to back long run weekend is done!!

7 easy on the treadmill then 1 on the indoor track with 10 strides. 30 minutes weights.

over 100 degrees for this evening GoRun track workout.  3.5 mile warm up slow.  then 15 x 300 at 5k to 2 mile effort with 200 recoveries.  I didn't bother tracking my pace.  No cooldown, just drove home and drank a lot of water.

treadmill tempo.  My pace as pretty tempered by the heat last night at track so this afternoon legs were plenty fresh enough for a tempo.

1 mile warm up 8:34.  8 mile progressive tempo 6:40, 6:35, 6:31, 6:27, 6:22, 6:18. 6:15, 6:11, cooldown 8:34.

I wish these pace translated more realistically in the real world from the treadmill!

8:55 pace...afternoon stagger in 91 degrees between shifts.

Worked all night and then had stuff to do in the morning and evening--four hour window to sleep, one hour to run, so stumble straight out of bed, a few sips of coffee, and straight up onto the home treddy in my underwear for 6 easy before jumping into the shower to make the next obligation.

6:54 ap. Treadmill. Had to with my kiddo.

absorbption day.  30 minutes making sweat waterfalls on the never ending stairs and then 45 minutes weights and core at a rather intense pace.  felt good!

Easy, dty indoor track.  From now until school starts I will almost always have to run on a treadmill or in circles with my munchkin.  It will be long two weeks, running-wise.  accepting it and moving forward.

East Y.  Treadmill speedwork.  2 mile warmup, 8 x 800 at 5:56 pace with 400 recoveries at 9:13 pace.  2 mile cooldown.  I struggled so much the first 800 that I seriously considered abandoning the workout.  After fighting through the second rep I decided that not all workouts are going to feel good and I am not always going to feel strong, and this was one I could make it through.  So, I powered through it--glad I did.  It was doable and I don't think I put myself in a hole--it's good to know I can run hard even on a majorly "off" day if I want to.

East Y.  8 ez on the treadmill except for one 10-minute stretch at 6:40 pace because I felt briefly frisky.  2k row in 9 minutes flat after to really get the sweat flowing and then piddled around a little with weights and called it good for the day.

ez on home treddy.  ugh.  cannot wait to be in the great outdoors on Saturday, no matter how tired I am going to be!

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

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

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

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

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

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

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

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

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