THOU SHALT BE A COMEBACK

7:44 AP.  Up at 4:45, half a cup of coffee, and on the road by 5am.  

Long warm-up as I slowly gained consciousness 8:28, 8:31, 8:21, .5 at 8:35 pace

3 miles at FHP 6:50, 6:46, 6:51.  Got nice and wet in here because it had rained all night and Ididn't realize the pond had flooded my route in the dark until I was shin deep running through it.

Recovery mile and then brisk cool down 8:09, 7:39, 7:39, .51 at 7:25 pace.

Our 15 year old got arrested friday for shoplifting.  We are worried, disappointed, and stressed.

7:34 AP.  Up at 5, out the door with coffee 5 minutes later, in Derby running by 5:30.  Derby has lots of rolling hills and is well-lit; it is a good place for early morning running.  I saw 6 or 7 other runners out, which was pretty cool.  

evening: 5 easy on the treadmill while the kids exercised. 8:32 AP.  After a while my legs felt surprisingly refreshed. I am wondering if there is something to be said about a second daily run in terms of recovery.

Rough day followed by a rough workout.  I couldn't get a sitter so missed the tribal hill run.  I decided to to hill repeats on the treadmill at home.  My randomly chosen interval was 6x.2 mile repeats on a 6% grade at 6:40 pace.  I warmed up 1.5 and started. After the first one my thought was "what am I trying to do here?"  It was pretty intense.  It was so intense that I took long .3 recoveries at 10:00 pace.  The second one I was near death.  After the third one my daughter had to go potty YEAH jumped off the treadmill and got my spleen out of my throat while I helped her.  Number 4 and I am done with a capital D.  Number 5 is scary, I may get thrown off this treadmill.  Number 6 I survived only because I knew it was the last one but I don't know if I could've taken .0001 mile more of it.  I may be imagining things but I think the treadmill starts to go faster on the incline.  Maybe it's psychological, but wow, that was HARD, way harder than any hill I have ever run on outside.  I have a lot of respect for people that train a lot on the treadmill because I am whimp.Cooled down enough sloooow miles to get me to 8.  8:39 AP.

5:30am--met Tonya and Tex in Derby and did a very relaxed 9:12 pace.  Tonya hasn't gone 8 in  a while, coming back from a knee injury, but she did really well and didn't seem strained.  Tex is fast--his last marathon was 3:02 and he is looking to break 3 this fall.  We talked about him pacing me through some tempo runs since 6:45 is a fairly comfy pace for him.  I look forward to putting myself through some tough workouts with a pacer---perhaps when I really start serious marathon training and am out of the base phase.

pm: 5 at 8:25 pace on the treadmill--gently inching my mileage up.  I do well at 60-70mpw as long as I don't get too crazy about pace and make sure I have lots of easy days.   I want to start training for my next marathon with a solid 60-70mpw base that I have been maintaining for a while.

8:29 AP 5am.  I don't seem to have much energy today and had a hard time getting going--and I even drank some coffee first or I wouldn't have gone at all.  My legs are tired.  I will probably skip the evening run and go long tomorrow.

8:16 AP.  Great run with the tribe this morning!  We started at 5:45 to beat the heat--it is supposed to get to 99 degrees today!  Ran easy most of the time but stepped it up a little at the end because I really needed to get home--slipped in one mile under 7 minutes.  It was hot and humid but with company I seem to tolerate it better.  We took advantage of every sprinkler we came across!