THOU SHALT BE A COMEBACK

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