THOU SHALT BE A COMEBACK

Staggered around a lot last night with my sick feverish kiddo but when she got settled into a movie this afternoon I slipped onto the home treddy and ran slow, very slow.  It felt good to shake junk out of my legs.  Actually it gave me some energy, so now I have the gumption to wash barf-covered blankets and clean the kitchen.  As a single working Mom I cannot express adequately the priceless value of a home treadmill.

am:  home treddy, kiddo still sick.

20 minute warm-up

4 x 90 seconds on/off at 5:27 pace

4 x 60 seconds on/off at 5:24 pace for first two and 5:21 pace for second two

4 minute jog

10 minutes 6:22 pace(although I had a pause 8 minutes in because Vanessa had a coughing fit and needed my attention and while I was at it I had an emergency BM)

3 minute jog

4 x 45 seconds on/75 seconds off 5:18 pace

cooldown to 10 miles.  might be able to squeeze a shake-out jog in later at naptime.  but really I should nap, I work all night.

pm.  5 ez.  40 minutes weights and core 

So tired, Vanessa let me sleep 5 hours mostly straight through, then I had to tend to matters of the day and pack everything up.  The deluge of rain continued, and my little Saturn miraculously made it through a lot of deep water, inching past stranded vehicles, to drop her off before work.  I made it to post with a 45 minute window to run and made it 6 miles, being careful to keep it still "easy" but not necessarily recovery pace, since I really did want more than 5.  I felt good in the pouring rain and it was just enough to re-energize me before the long night at work.

At 2pm I dragged out of bed, cup of coffee, a few goldfish crackers, and ventured out into the sun for a a slow 10 listening to some tunes.  After picking Mini-me up from school and having a good talk about her first day of first grade, I hit the treddy for 5 more stupid slow while she ate dinneer and told me more about her day.  Now we will have Candyland and reading time and off to bed!

Big Workout.  7:19 AP.  70 degrees, 87% humidity, partially cloudy, cool south breeze.  I ran this on the HS route which is flat to gently rolling.

3 miles easy warm-up

3 miles at MP 6:40, 6:50, 6:47(felt easy)

1 mile easy

6 x 1 mile at HMP with 2 minute jogs in between 6:39, 6:30, 6:23, 6:26, 6:34, 6:28

.84 easy to get me to the 15 mile mark

2 miles at MP 6:53, 6:53(not so easy just relaxed and tried to be realistic about it)

1 mile easy cooldown

Definitely a good workout, I tried to be realistic about my current fitness level and ran by feel at what I truly felt was my current hmp and mp.  While this is no superhero workout I do feel cautiously optimistic about a sub-3 in October based on the results.

pm:  50 minutes core and upper body before pickingVanessa up from school. Then she fell off a chair and broke her arm in two place, so I wrapped it in ice and took her in.  :(  She is doing good, splint and sling and went right to sleep when we got back, she will get her cast tomorrow.  She is an incredibly stoic child, puts most adults to shame.

am:  After Vanessa's follow-up appointment this morning after her arm-breaking incident last night, I got her settled into school then took out for a very slow 10, pausing at mile 3 to switch laundry.  She sees an Ortho on Monday but doc says everything should heal quickly without problems.  naptime before work now!

pm:  ez 5 by the post before walking in the door.

no watch, felt nice in the afternoon.  first 90 mile week ever