THOU SHALT BE A COMEBACK

1:58:09/8:20 average pace.  Tried a long run today.  Got up early to beat the heat and the 70 degree air felt wonderful. Ran the first 8 miles easy on country roads, then allowed myself to pick up the pace for the last 6 miles in asphalt as long as I felt good and wasn't straining.  Stopped twice for swigs of gatorade but really didn't chug it--I wasn't hot and thirsty.  No breakfast.  Didn't experience depletion or any sort of wall.  Must happen further along in a run.  Felt fantastic the whole time!  Splits were 9:27/9:02/8:58/9:02/8:44/8:46/8:27/8:12/8:04/7:49/7:39/7:43/7:44/7:22/last .15 in 1:04(6:57pace).  Off for a BIG breakfast that my husband is cooking!

9:20 average pace.  Took it nice and easy.  Felt good.  Suffered no ill effects from yesterday's long run.  Hope everyone has a wonderful day!

7:48 average pace.  A wacky run today.  Slept for 8 hours(WOW!) and didn't get started until 9am.  Anyways it was a bit overcast and I started for another easy 10 when it began to rain, and then began to lightning and thunder.  I hurried home so as not to get struck by lightning and only got in about 2.3 miles.  Well it looked like it had cleared a bit later so I went back out but only ran 1 quick mile because I saw cloud to ground lightning 3 times.  Went back in, looked at the radar online, and realized it would be a bit before I could safely run again.  I played with the kids, packed my lunch for work, and then it finally quit lightning enough I could go back out.  Of course at this time, I am on the clock and need to get showered and ready for work so I ticked off 5 miles pretty quick and then threw in the towel and came in.  Hopefully the weather will cooperate a bit more tomorrow!

10 easy 9:14 average pace.  I am going to run a 5k race on Saturday, so will probably reduce mileage a bit tomorrow and run easy.  After the 5k I'm going to run the 1 mile race with Vanessa in the stroller.  Should be fun!  Had golf ball sized hail in the storm that came through last night and all the cars are dimpled.  

6 very easy at 9:39 pace with two .1 mile bursts of 6:20 pace.  This is the pace I need to run tomorrow.  It feels fast.  I just need to be confident that I have the fitness to do it and not be afraid of the pace and get psyched out and slow down.  My 11 day work stretch is over!  Yeah!  I am officially on vacation for a week but unfortunately have a week full of nursing clinicals starting Monday.  I am officially registered for a 1/2 marathon on August 8 at lake Marion. It is described as a challenging course that is hilly in the parts around the lake(we will be in the Flint Hills) and is run on both asphalt and country roads.  We are bringing the whole family and friends and camping all weekend.  It should be a lot of fun!  I am going to give it a good hard effort and get a feel for the half-marathon distance, and use it as practice for the half-marathon in September where I will be going for a good time and place.

Finally!  Sub-20! (barely).  I am excited about my time, but know I could've done better if I hadn't slacked in the second mile.  Anyways, on to the report.  Woke up at 5:00am, had half a cup off coffee, got dressed, got in the care and made the one hour drive to Cheney.  Drank water and ate a banana on the way.  Got there, registered, walked around a bit, and then ran the course in reverse very slow(10:00 pace.)  It was super hot and humid and I was drenched after the warm-up but I have gotten used to being icky hot and it really wasn't bothering me much.  My husband and three youngest kids came to cheer me on!  

Mile 1: 6:17--Feel pretty good, definitely working but not in trouble.  Have settled into second place and 1st place is already way ahead--this girl is out of my league and I will not be able to catch her.

Mile 2: 6:45--I hear the guy call the split(13:02) and realize I have gotten way too comfortable in the second mile.  Shoot!  I was napping!  Why do I always do this in the second mile?  I am truthfully more comfortable than I should be at this point in a 5k.  I kick it up a gear--I can still get sub-20 but it's going to be work.

Mile 3: 6:29--As I turn down the last straightway I am picking up more and more steam.  As I cross the 3 mile mark I am already unfolding into my kick. They actually have someone calling the 3 mile split. 19:31.  I have 29 seconds to get to the finish line.  I kick with more urgency than I think I ever have before.  Up on my toes, eyeballs bulging, crazy face, terminator arms, making my body go as fast as it possibly can.

.1/28 seconds, 4:40 pace.

My watch reads 19:58 but official time is 19:59 so I'll go with that. 

In retrospect, I need to learn to push harder in the middle of a 5k.  This is my weak spot where I lose time, and it seems to be a pattern.  I am, however, happy with my kick.  I would like to learn to kick longer at the same speed.

I cooled down, drank some water and gatorade, jogged a mile, then strapped Vanessa into the stroller for the one mile.  Part of the mile was on gravel and dirt with potholes and poor Vanessa was bouncing around like crazy!  She started talking about the barking doggy so obviously it didn't bother her.  I careened around corners with the stroller on two wheels and ran on the outside so I wouldn't plow people over.  We finished in 6:48, good enough for second place!  I was just happy to break 7:00 with a stroller(that was my goal).

Overall a good workout today.  I can already feel it in my legs--I will be sore.  Next long-term goal is to break 19:00 in the 5k.  I know this will take a long time and will not happen right away, but I think it is possible.