THOU SHALT BE A COMEBACK

8:43 average pace.  Taking it easy this week and cutting mileage a bit, because I have been plagued by episodes of fatigue and weakness all weekend.  I ate well yesterday--lots of green tea, emergen-C, fruit, vegetables, wheat bread, and some red meat.  I am thinking I am low on a mineral or electrolyte or something.  Did the last .28 today at a pace that was fast yet relaxed, concentrating on opening my stride and staying smooth.  Ended up at 6:22 pace.  Hopefully this is 5k pace on Friday.

8:42 average pace.  Nice and easy in the dark at 6 am before going to mandatory training and then to work.  Didn't have any weakness episodes yesterday so it must have been my nutrition.  Still eating extra calories, mostly fruits, vegetables, peanut butter, and a little red meat every day.

8:27 average pace.  Got some new snow last night--so ran on a blanket of snow in the white fog.  It was overcast and misty white everywhere but quite still and not terribly cold.  I was toasty and sweating buckets by the end.  I actually had good traction on the snow and stayed out of the icy tire tracks.  My mysterious Golden Retriever friend made an appearance at mile 1 and accompanied me throughout my run.  He looks well fed so surely he belongs to someone, I just don't know who.  Anyways, he is always a welcome sight.

8:46 average pace.  Super easy with two fast 150 meter bursts, 5:24  and 5:36 pace--warning my body about running fast in the cold tomorrow.  I haven't done a 5k in a while so it will be a shock to my system.  A repeat sub-20 would be nice.  Oh how nice it would be.  Hopefully I am mentally there tomorrow so I can make it happen.

HAPPY NEW YEAR!  Not sure if this is my official time yet--still waiting for the results on the internet--I saw the clock coming through so this is within a few seconds anyways.  I forgot to stop my Garmin until I was at the end of the finish chute and by then the time was 21:00. 

Update:  official time 20:22. Anyways, this race was no PR but considering that it was 12 degrees and I think the course was a little long(my Garmin measured 3.16),I am okay with that.  Update:  the course is certified I just checked so Garmin is wrong, it is an accurate 5k.  I also know that this is the best I have ever felt in a 5k--I never really felt that super aerobic distress so I'm sure I could have ran it harder--but I didn't, and that's okay because it was worth feeling this good and strong in a 5k.  I decided to just run, have fun, and get a speed workout before the half in a few weeks.  I would've liked sub-20, but there will be some of those this year--I will get to them!  I got there, jogged 3 miles to warm up, then stripped down to tights and under armour shirt and did a few strides.  We were all sort of milling around trying to figure out exactly where the starting line was because it wasn't marked when someone started telling the front row where to stand.  I got a few rows behind the front and had actually turned around and was looking to see if anyone I knew was there when BANG the gun went off a minute early and with no warning, so everybody sort of jumps and turns and starts running.  I think we were all startled. I just went out at what felt fast but smooth.

1.  6:20--cruising, feeling good

2.  6:34--settling into a pace that feels very smooth.  I feel strong and breathing is fairly easy; this puts my two-mile time at 12:54 which is an unofficial PR--I never broke 13:00 in high school.

3.  6:34--wow my body  must really like the pace--still feeling good, shouldn't feel this good in a 5k but it feels good to feel good at this speed.  I never visited the puke zone in this race. 3 mile time is 19:29.

last bit--looking around for the finish, it is around the corner which is not how I understood it on the map.  Oh well--sped up and finished but no eyeball-bulging sprint I'm afraid.

Alright, will fix the time when I know it for sure.  Race analysis:

Bad: 

1.  I don't seem to be pushing it in races lately.  I'm sure my competitive desire that pushes me into the super pain zone will return eventually.

2.  I need to lose 5-10 pounds.  No excuses.  It will shave my times, I am sure of it.  I'm the shortest and thickest girl out there as far as the local front-of-the-pack crowd.  My arms are twice as big around as the rest of the gals and we won't talk about my tummy.  I think it is time to give up starches and sweets for a while and really concentrate on fruit, veggies, and some protein.  I know I am not built like a Barbie or a stick, but I can pinch and inch and it's not muscle--so it can go!

Good:

1.  6:34 pace rocks and feels good, very manageable.  Aerobically I have improved a lot

2.  I just felt good today so there!

Nice and easy.  I believe it was 7 degrees with wind chill -4.  Me and Gary were the only ones who made it to the 7am run.  He is young, 21, super nice guy and actually his race times are close to mine but a little faster.  We were stiff in the cold and were going about 9:30ish pace picking our way over loads of ice until about mile 10, at which point Gary was plagued with stomach cramps and we slowed down and at one point he had to walk.  He told me to go ahead but in the cold and ice I didn't think he should be alone so I stayed with him.  I am in no rush today anyway!  He made it to a pit stop at mile 13 and after taking care of business was good to go again.  We got back up to speed and finished the super cold run.  Only fuel was water, and the piece of cheese I ate for breakfast.  I can feel that I have run two days in a row on asphalt and concrete in my joints.  One of my ankles is a little twingey too.  Glad tomorrow is a day off and I will be hitting the dirt roads for the next week.  10:02 average pace over all.