THOU SHALT BE A COMEBACK

7:47 AP.  Dreadmill.  I had a brief opportunity to run between visits today so drove home, threw on my running clothes and hopped on.  David's zune wasn't charged so I was stuck with the powerpump CD. Again.  It ran out at 9.5 miles.  Started at 7.6mph but kept upping it bit by bit to get it over with--I was feeling super bored today.  Now I better get back to work.

Tribal hill!  According to weather.com it was 97 degrees at 6pm when we started. Mercifully, some clouds crept in during the workout and offered some relief from the sun, although the temps stayed in the 90s.  It didn't seem terribly brutal, so maybe I am getting somewhat used to the heat.  The workout was a warm up, up and down the hill steady pace until 7pm, and then cool down.  It was a good workout but I don't feel wasted or beat up.

warm up 1.36 8:54 pace

steady hills(12 times up and down) 5.35 miles 7:51 pace

cool down 1.36 8:17 pace

I'll probably do easy doubles tomorrow so legs are fairly fresh for speedwork Thursday

8:34 AP.  Nice and easy on the treadmill, offering moral support as David did Yoga X.  Hopefully I have fresh legs so I can really throw down on speedwork bright and early in the morningl.

Speedwork day!  Up at 4am, coffee, generic nutri-grain bar, in the car and off to the high school track.  My owl did not show up today.  There was a pretty stout south wind--I tried not to let it get to me too much on the backstretch.  

2 mile warm up slow on the track. 

400--1:31  400 recovery

800--3:06  400 recovery

1200--4:35 400 recovery and a drink of water

1200--4:32 400 recovery

800--3:00 400 recovery

400--1:22  400 recovery

Then jogged through town 3.5 miles at 7:57 AP

pm: one measly mile at 8:34 pace on the treadmill to warm up before doing the p90x fit test with David, Brandon, and Jesse.  They took "before" pictures.  I will probably have sore quads and biceps tomorrow from doing the wall sit and the curls and the pushups to failure but it was something cool and different to do.

pullups: Ahem, 1, and I struggled mightily for it

girly push-ups:  52

in and outs: 55

curls: 40

wall sit:  4 minutes 15 seconds

2 minutes of jumping jacks to measure maximum heart rate--didn't even get to marathon pace heart rate I don't think

vertical jump: 14 inches--I'm thinking we didn't do this right with the step forward--it gave to much helpful momentum

touched my toes, but nothing further

8:12 AP treadmill while I watched David and Brandon do ab ripper x.  They did a lot of grunting. I did 8 at 7.3mph and the last one at 7.4mph.  Keeping it easy since I am getting up at 4am to do my long run.  Ab ripper x was only 16 minutes long so then I was on my own with the brick but the zune was charged so I listened to some tunes.

7:39 AP.  UP at 4, on the road in Derby at 4:30.  I don't have many nice things to say about this run.  My legs were tired and started to hurt early in the run.  My mental stamina was non-existent and I almost quit and walked on the last uphill mile to finish.  I'll just call this run a character-builder.  I was going to go 16 but was running 7 mile loops and when I got back to my car at 14 decided it was time to throw in the towel.