THOU SHALT BE A COMEBACK

Day 1 of Bandera training.  Vanessa is tired and coughing so ran on the home treddy nice n easy starting at my favorite door.  Watched NYC marathon this morning!  Pretty exciting!  I'm tired too, we both spent all day yesterday working an aid station at th Kingman Kong 50k.  Vanessa was the most adorable helper ever.  We had a blast but wowza it was cold and windy!

Trail tempo day.  Temps were around 60 but the wind was blowing from the south 26-33mph.  I jogged about 2.5 to the rails to trails entrance off Webb Road, then ran the 1 mile stretch on the trail between Rock and Webb 5 times for my tempo.  It kept me in the crosswind and somewhat protected with the trees, although I could have gone without the  180 degree turns.  My watch died but checked my phone before and after--about 34 minutes so I was probably hovering around 6:50 pace, give or a take a few seconds.  Long cooldown home.

4am..staggered through a workout with my partner at work that included a mile of running, then plodded 4 more

Afternoon. ..tired zombie, 8 slow around Vanessa's school, no watch

Me and Mini made a trip to the East Y today for my favorite treadmills.  Bandera hill workout prototype 2.

1 mile warm up

3 x (.5 mile 6%, .5 at 12%, then 1 down -2%)

paces (8:00, 12:00, 6:22) for the first then next two (7:30, 11:45, 6:18)

.25 job in between each 2 mile set.

1.5 cooldown

first two sets seemed like the workout was too easy and I was going to need to modify but then the third set hit and I huffed and puffed and heaved up the hill.  nevermind.  not too easy!

ez recovery miles, no watch.  stopped twice--once because I ran into Nancy driving her van full of kids and we talked a little while and then again when my Mom called.

8:44 pace.  Nice n  easy meandering around the East side.  Vanessa was up a lot last night coughing and we ended up sleeping in the recliner.  Didn't take her to school until 9 so got a late start.  The wind was ridiculous today!

7:51 AP.  Met up with Kyle and Fernando at SCP.  Miles the dog ran with us and every time we ran by Fernando's house at the north end of the park he switched out children as bike escorts so we also had Karina and Rafael making us do a fartlek as bike pace waxed and waned in the wind and inclines/declines.  Fun run and the time passed quickly!