THOU SHALT BE A COMEBACK

9:00 AP.  4:30 am, and it was already 83 degrees, 53% humidity, and 30mph south wind.  Love Kansas, really.  Ran easy and hopefully my legs will be fresh for some incline/decline work tomorrow.

lunchtime:  on the mill at the Y

1 mile warm up 8:34

2 miles up 12:00 pace on 12% grade--ran the whole way, no power hike breaks at 4mph for the first time

4.25 miles down -2%, 6:40, 6:40, 6:31, 6:18, .25 5:56, actually the last .5 miles I increased to 5:56 pace, then .75 slow cool down.

Felt GOOD.  Today was one of those days where everything was easy.

8:30 AP.  93 degrees.  I ran with the water bottle--it helped and I must be getting used to the heat because I took the kids to the track so they could play in the "sandbox" while I ran laps on the track and I never felt overheated or miserable.  Ran easy while the kids buried each other--had to stop once to take Vanessa for a potty break behind the bleachers.  I'm glad nobody drove by right then.  I am going back to EMS and have to take the physical tomorrow. The lifting requirements are pretty tough so I hope I am still strong.

8:06 AP.  I had to take the physical and Arcon today to get back to my EMS job...I miss the ambulance that much. I am going to work EMS part time and nursing part time but probably eventually go full time EMS, part time nursing.  Anywho, the Arcon is a strength and lifting test and the standards are very difficult to pass for a petite female and I won't know for a few days.  I did bust a gut and try hard because that is the only way.  The EMS requirements are the highest...higher than law enforcement, construction, machinists, everyone.  Afterwards I was all sweaty and went for a run.  I meant to only go 8 miles but missed my bridge and had to run further to the next one and cross over the river. Did my traditional one block sprint at the end to the Y at 4:34 pace.

8:39 AP.  Hot lunch run, but as long as I run with a water bottle I'm getting pretty comfortable with it.  Ran very gently from the downtown Y and spent some time on the grass and trails in Oak Park. My back and butt muscles are sore from the test yesterday, but overextending myself is, unfortunately, the only way to meet standards.  Deadlifting 200 is not easy at 5'1" and 110, nor is consecutively adding weight to a box and putting it on the floor and then on a shelf over your head again and again, adding 10 pounds each time.  Minimum to pass is to heave it onto the shelf at 50 pounds of weight 4 times in rapid succession without your heart rate going over 150.  That's almost have my body weight.  Yes, I weighed in at 110 today and I am happy about it!!! I am feeling fitter and lighter and it is easier to run fast.  6 more pounds to go as long as I feel good and strong.

8:11 AP.  78 degrees, 20mph south wind, 71% humidity.  I'm on call this weekend and have to carry my work phone, and can't stray far from my car, but I rarely get calls between 5:30am and 7:30 am, sooooo, I got up at 4:30, drank half a cup of coffee, and I was off running loops near my house.  I awkwardly toted my palm pilot/work phone, headlamp, pen, paper, and water bottle.  I should've ate something because I was running on fumes and felt dead-legged.  I just told myself to run as slow as I needed and get it done.  It's done. Phew.