track fan

AM: (8 miles, 1:10:07).  Beautiful New Years Day!  38 and sunny ... shorts and gloves, what could be more perfect than that?  I went by my friends Big Boy and CoCo (horses), fed them some carrots and talked to their owner a little -- caught a big break on the way home, 20 mins of a tailwind ... lovely!  

PM: easy 4.  

I am going to splurge and run on the flats tomorrow ...

Back to the salt mine, I am freaked out about my deadlines.

Have a wonderful day bloggers! 

1:58:37 (1:01:36/57:00) (8:48/8:08).  Ran on the Rillito trail ... a nice flat, marked trail.  Ended up with an unintentional progression run on the way back - I actually was already speeding up some before the turnaround, 8:22 (average 3 miles, only have 2 mile markers in this section), 8:18, 8:10, 7:48, 7:23.  Sweet ... since it was totally by effort (I did not hit my lap times, I just remembered the split times and calculated it later).

I guess I have been underestimating my mileage on my long runs for a while now, since I pretty much ran how I usually do, although this is the flattest run in the whole city (except for Reid Park which is only 3 miles around).  Pretty satisfied.  Although I hated every moment, I am glad I cross-trained during my injury.  I am actually also a little happy about having to take some down time, it got me energized, and seeing how I did not really lose much fitness, it was probably a good thing to do.  I think I am going to try to force myself to take 1-2 weeks off every year (though cross-train through it) ... as a matter of fact I think I am going to try to talk Dean into a 7+ long backpacking trip this summer, it has been almost 2 years since we have gone on a long trip and it is so awesome.  

I hope you are all having a great day!

AM: (10 miles, 1:26:17). 27:33wu/30:12cd, 20 x :30 w/1` recovery.   Beautiful day today, 33F and sunny.  I slept well last night (for the first time in two weeks, I think because I finally made some progress on the myriad of things I have due in the next week or so) and it showed!  I enjoyed my run, my legs enjoyed my run, and all is right with the world -- well, until I get into my office ;-).

PM: 4 miles easy.  I have to get back on the horse -- I am going to go back to the ill-fated Reid Park tonight.  I have not decided whether I am going to try a new parking spot, but I surely won't have anything of value in the car (and my wallet and phone will be well hidden).

I hope you all have inspired moments and a joyfilled day! 

1:04:42.  It was colder this morning, the same temperature (33F) but cloudy so it felt cooler than yesterday - luckily, I was running uphill for the first half of the run so I warmed up pretty quickly.  Felt really good again today ... but I tried to run really easy anyway because I have a hard workout tomorrow that (I hate to second judge my coach) I am not sure I am ready for ... but, you have to start somewhere so I will just do the best I can do.

I hope you are all having a wonderful week so far, the week is going by way too quickly for me ... there just are not enough hours in the day. 

AM: (14 miles, 1:53:50). 28:05wu/25:28cd, 8 mile Steady State run (target 7:16-7:30).  I really did not expect to hit the target for this run, it is the first stamina workout I have done in nearly 5 months.  And, I knew I was not in as good of shape as I was last March when I did this workout (after coming off an awesome 10K training cycle).  I will admit I was also a little intimidated with the sheer length of the run ... so, I decided to take it really easy and just run close to 7:35 pace with the primary goal being to finish the workout ... 

actual paces: 7:32, 7:19, 7:30, 7:32, 7:30, 7:32, 7:26, 7:21  

The first 4 miles I was getting harassed by about 20 high-school kids who were walking around the track.  They would wait until I came up on them and run and stand right next to each other and force me out into lane 5.  Finally, a few of them quit doing it and tried to give me some space, but at least 6 of them continued to torment me until they left ... it was nice to be able to run in lane one for the final 4 miles.  After this I had to run the brutal uphill home ... I was tired ... I am tired ... now I have to go to work and finish a paper that is 4 days late!  

Just as a comparison, last March I ran this same workout in: 7:32, 7:25, 7:16, 7:18, 7:25, 7:20, 7:19, 7:14 .... given that I am still 2 months out from my next race, I am still a little hopeful that even if I don't PR I won't be too far out from my fitness from last year (hope hope).

PM: 4 miles super easy.

Have a good day bloggers!! 

1:07:18.  Easy recovery run up the Yeatman trail (3 mins slower than usual, works out to :30/mile which is perfect for a recovery pace, yippee).

Nice day today, warmer than it has been (about 37F) and the sun came in at the end of the run.  No complaints today!!  Well, except for the fast that I have back-to-back meetings from 10-4 today ... I will have to eat my sandwich walking from one meeting to the next (or during one of the meetings I won't have to talk much at ;-) ).

I hope you are all getting ready for a fabulous weekend! 

AM:(8 miles,1:11:39)

PM: easy 4.

I am sorry, I can not write right now.  I am horribly depressed and sad today.

Congresswoman Giffords was shot in the head during an event here in Tucson today.  Two of her aides were killed and 9 others were shot as well.  It is a sad day.   

2:14:18.  Ran on the trails down in the valley ... legs were pretty tired today, so I took it pretty slow.   Was an awesome day for a run.  

Have to get to work, not only do classes start next week, but I have to get ready for a talk on Tuesday and I have a manuscript due next weekend (it was an invited article for a special issue of a journal that is coming out in March).  

Still sad.  Hate to say it, but I still hate guns, despite the fact that it is a right, I don't like them at all. 

AM: (9.5 miles, 1:24:24).  I really have no idea how far this was, I did my usual "8 mile" route and added in 10 x :30 pick-ups w/1` recovery. 

PM: (4 miles easy).

Early morning meeting, I had give a short talk this morning ... we are going to be submitting a very big grant in May and I am the director of one of the core's in the project.  Very boring - except when I got into a minor "altercation" with one of the other project leaders ... that was exciting.

There is a huge memorial (and vigil) going on in the front of the hospital (all of the victims from Saturday are here) -- it is two buildings over from my office and next door to the Cancer Center (where I have a lot of meetings).  It is quite sad ... and I couldn't believe how many people were there (not including reports, of which there are thousands).  We are in "lock-down" here, many areas are closed off to the public and everywhere you go you have to show your id.  There is a big Memorial tomorrow (President and first lady Obama will be here) - so they cancelled the first day of classes tomorrow.  This is actually pretty good for me, as Monday is a holiday so I have a whole week before my first lecture now, and I can concentrate on my paper that is due next Tuesday ... the University will be shutting down tomorrow at 2:30 though, I have not decided whether I will be going to the Memorial or watch it from home.  

I hope you are all having a wonderful week, running strong and staying warm. 

1:04:38.  Ran on the Yeatman trail.  Nice day -- not a lot (none actually) of other folks on the trail ... loved the red mountains from the sunrise.

I hope you are all having a wonderful day ... very busy so I have to go! 

AM: (10 miles, 1:26:36).  My usual 8 plus adding on 10 x :30 pickups on a dirt road with 1` recovery.

PM: (easy 4).

Still swamped at work, I promise I will have more interesting things to say as soon as this deadline is over (well, depending on how class goes, the class is booked and there 5 more on the waitlist for the class).   The one thing that I can share is the lastest from the Kiwi Kim Smith - she absolutely rocks.  She was 3rd overall in a super fast 5K (she ran 14:59,  this weekend.  The winning man ran a 14:54 and is a 2:16 marathoner.  Great read about the race can be found here.  I can't wait until she and Shalane Flannagan meet again - their duals in college were amazing.

Happy trails bloggers! 

1:04:49.  Up the mountain ... it was beautiful (as always this time of year).  I did not see any wildlife, but, I saw a hunter.  He was carefully crouching and walking up the side of the mountain (off trail, they can't hunt from the trail).  I felt sorry for him, if *I* could see/hear him as I was running by he doesn't have much chance of sneaking up on a deer or javelina.

Happy Friday everyone, may your day be extra productive so you can enjoy your weekends!!  

Good luck to all the RocknRoll Arizona runners:  Marathon Dreamer, Jeff!

good luck to Nan (as she prepares for the USATF 1/2 marathon championship in a couple weeks!!!  GO NAN!!!).

AM: (8 miles, 1:07:09).  I started out today and felt SO good, I had to slow myself down a lot (I was more thant 15secs/mile faster than usual and I was breathing out of my nose running really easy) -- I love days like this.  Then, when I had about 25mins to go (through the hardest part of the run -- a 1.5 mile uphill -- this guy passes me. I had seen him when I came off of my dirt road part (after I saw Big Boy and CoCo).  I let him go, because I heard him huffing and puffing behind me, and even uphill I was running super easy.  As soon as we crested the steepest section I knew he was toast.  So, I bumped it up a notch and flew by him ...  pretty stupid,  but I did it anyway.  There was this HUGE fire near my house, and I stopped and talked to some cyclists for a minute, and then took off ... by now I was running super easy again, and he caught up to me.  He said something to me as he went off to another road, I don't know what he said, but I think he was being friendly.  

Regardless, I felt better than I have in months ... it was a good day (and it was 50F!!  I was wearing shorts and a racer top ... lovely!

PM: easy 4.

I have to work my little brain off today.  I have to finish part of my paper to send to my collaborators -- and then I can work on the more methodologic portions on my own ... it is due on Tuesday, yikes yikes yikes.

There is an awesome track meet today at UW.  Shalane Flannagan and Lisa Koll will be running the 3000m and Bumbi (Georgetown standout from Nashville - in his first "pro" race)  and Aaron Braun (from McMillan Elite - winner of the USATF Club XC championships) will by running in the men's 3000m mile ... many track fans are crying foul about this race because it is an oversized indoor track (so kind of like running on an aided/downhill course) - but I don't care if it can't be used for records, it is a great way to start the indoor track season with some awesome head-to-head racing!!  Entries are here, schedule is here, and results will be here.   

UPDATE: men's race finished, what a close race!

  1 Bumbalough, Andrew           Nike                   4:00.14
  2 Braun, Aaron                 McMillan Eli           4:00.38
  3 smith, scott                 Unattached             4:04.07
  4 Horn, Jordan                 Adidas/McMil           4:06.61
 

2:04:29.  Ran on the trails down below the pass. I have no idea how far this was, it could have been anywhere between 14-15 miles.  I am underestimating because it is my preference.

I kind of wanted to run on the Rillito trail, but I really had to get to work as early as possible (the drive would add an hour to my day) and I wanted to run as easy as possible -- Dean cautioned me not to overdo it when feeling "great" (he is a smart guy, and reminded me that it is how I have tended to overdo it in the past).  Anyway, there is no way I can overdo it on these trails, although it is not nearly as tough as my everyday hills, the footing is not great and they chew up your legs.  I was pretty tired by mile 10, but pulled it together and ran strong (not super fast but strong) on the way back.  I ran a different trail than last weekend, this was is as difficult (uphill the last 3 miles) - but the footing is much better, unfortunately, it is also a little shorter -- I am pretty sure I was not running a min/mile slower than last week.  Anyway ... nice 2 hour run done ... back to work I go, hi ho hi ho.

Great racing today by Jeff and Marathon Dreamer!! MD pr'd by 13 mins!! yippee!

Great cross-country race today too - the first Bay Area Cross-Country race... super studs Molly Huddle and Ben Bruce (boyfriend of Stephanie Rothstein of McMillan Elite) won ... the men's race was super close ... would have loved to be there for it!  Awesome pics here -- note that Nan's teammate Renee Baille (nee Metevier -- a CU standout) was second (yea Renee)!

Happy Sunday Bloggers, next weekend, indoor track on TV!!!! 

AM: (8 miles, 1:08:37).   DUSA (discovery USA) progression run.  Ran pretty easy for the first 5 miles (hit my just over 2 mile landmark in 18:13 -- I generally hit this in 18:30-18:50), ran my loop and then ran the last 20` moderately hard (it is uphill so not hard to run it moderately hard even when running easy ;-) ).  I ran the last 'just over 2 miles' in 16:08 ... felt pretty good, especially considering my lack of sleep and eating over the past few days.  Things are just really over the top busy right now.  I have not been home from work before about 9PM all week (last night I got home at 10).  I am actually too busy to eat (and can't eat dinner that late anyway) -- so I am stocking up on the vitamin c to try to keep my immune system strong.  I really am going to try harder to make time to eat this week -- if I don't forget like I usually do ;-).  Thing is, it is not going to get much easier anytime soon, I am teaching, I have to get at least 2 papers published by March, I have an NIH grant review in two weeks (a trip to DC - and I will miss a whole week of "office work"), plus another trip to DC for a board meeting two weeks after that!  oh man.  I am tired just thinking about it.  Oh well, this is why I spent 12 years in college, because I thought this all sounded so exciting ;-)  - enough bitching, time to get back to work.

PM: 4 miles easy. 

I hope you are all having a wonderful week so far!! 

? how long ... 1:03-1:04.  Ran up the trail, nice morning 48F (not sunny because it was too early - but I am sure it was on its way to sunny).  Wednesdays are tough because my class is in the morning ... and I usually have last minute things to do before class.

So, I know I talk about coyotes a lot - but it is because there are so many of them in the mountains by our house -- I see at least one just about every day.  Anyway, this morning I am coming down the mountain, the closest house is about 2 miles away.  I am in my own thoughts, thinking about my lecture for today ... AND ... all of a sudden I hear a dog "bark" about 10ft away -well, it wasn't actually like a dog bark, it was different, more like a coyote bark.  It startled me (both because I was lost in thought and it was so close) ... and I stopped and looked through the brush. He was sitting right there, and he "barked" again.  Then, from about 3 miles away to the west there was a howl as in answer ... he did not move, and neither did I.  Then he barked a third time (this is really loud, in part because there are nothing but mountains around us and part because it echoes in the valley) ... and then, from about 1/4 mile or less away comes a chorus of howls in return (from about 5-10 coyotes in the same place) ... "my" coyote then barks one more time and heads off in their direction -- which happens to be the same direction as I am running, by the way.  So, about 1/4 mile (or a little more because the trail has some switchbacks and meanders a bit) down the way *right beside me* (again - about 10 ft or so away) I hear the whole pack making their "yip yip yip" noise (it sounds like a bunch of kids screaming/playing) ... my first thought was, "wow, is that cool or what" -- and then ... I thought, "oh crud (or something close), what if they think I am prey?" (I have heard that the yip usually signals hunting, but I don't know this for sure).  So, I yelled out, "I know I look like a plump meal, but really I am old and stringy, take my word for it" ;-)

It was SO cool though ... I still can't get over how cool it was ... just me and "the pack"

Have a good day bloggers! 

AM: (12.5, 1:42:53).  ~ 3.5 mile wu/3.5 mile cd. Even Steven Fartlek workout 10`, 8`, 6`, 4`, 2` @ MP, 1/2MP, 10K, 5K, mile w/ 2`,4`,6,`8`  recovery.   Very fun workout - it is harder than it may look, by the time the mile came around my legs were shot!  It was effort based, but at least through the 5K I was pretty sure I was on pace.  I ran to the flattest place I knew of, I ran a 1.3 or so mile loop (it was hilly, just not as steep as most of the places nearer to my house).  Nice morning for a hard workout, the last 3.5 miles were super tough, very steep  hills and very tired legs, good times.  I got passed by the 3rd fastest guy in town (besides Lagat and Abdi) - Craig Curley (he qualified for the trials recently with a 1:03 1/2 marathon).   He is a nice guy, he has run with me a couple times on the track - very hard for him to do since for him it is like walking to run that slow ;-).

PM: 4 miles easy.

I hope you are all having great week!!  And I hope you are warm and dry! 

Very s-l-o-w recovery run up Yeatman trail.  Did not see any wildlife, except for a few Pategonia Erectus ... (I heard this on the backpacking bus that takes you out into Denali -- the ride takes quite a while and the whole way we are seeing wildlife, from bears to carbou to "little white dots" (dal sheep) -- so we are driving along and someone says, "hey is that a grizzly?" and another person looks through their camera lens and says, "no, just a Pategonia Erectus" -- I thought it was so funny).

Have a wonderful Friday bloggers!! 

AM: (8 miles, 1:04:xx).  My watch did not start and I did not notice until my ~ 2mile landmark.  So, I just added on how long it took me to run from the landmark home on the way back and added the time.  I got a new set of exercises from the Egoscue clinic last night, it is helping a lot with my hamstring stress.  Even so, it took me 3 miles to feel warmed up today ... I am just super tired.  I wish I could take a day off from work and take a nap -- I haven't had a day off since Thanksgiving, and it is really starting to wear me down.  Maybe in February I will be able to take a day off from work and recharge a little ... but I don't see that happening for a few more weeks.

PM:  4 miles.

Have a great Saturday bloggers!  Tomorrow is the New Balance Armory meet in New York!  GO Lagat!! 

2:09:07.  Could have been 15, but I am calling it 14 -- it was a very very hilly run.  I did not run fast, but I ran steady and picked it up a little the last 2 miles (not the steepest section but a long 2 mile uphill).   Felt really good today.  I took some very intensive vitamins yesterday (they are Deans) that included about 3,000 IUs of vit. C.  Yowser.

Have to get to work, have a wonderful Sunday bloggers! 

AM: (9 miles, 1:10:43).  23:13wu/20:30cd.  Briefer warm-up and cool-down than usual because I had an early morning meeting and work is absolutely insane right now.  15 x 1` w/1` recovery.  I did not have time to run to my favorite (read: flatter) place to do these so they were on hilly, mostly dirt/gravel roads, with some asphalt thrown in for the last three (they were much easier!).

PM: (4 miles, easy).  

Felt pretty good while running ...feel really run down at my desk.

Have a great week bloggers.

a very slow 1:06 something run up the mountain. It was a nice, brisk, morning (~35F) ... I felt pretty good, I am not sure why it was so slow, but hey, I guess it is what I needed.  My workout yesterday was not that hard on my legs, but for some reason I just was in recovery mode anyway.

Beautiful day ... 

Have a good hump day bloggers!

AM: (9.5 miles, 1:17:45).  29:34wu (+strides)/26:34 cd.  3 mile tempo run (7:18, 7:13, 7:05).  I was not sure how this was going to go ... I had many forces conspiring against me, it was very windy, I got about 3 hours of sleep last night, and I this was the first faster tempo run I had done in a very long time.  My target range, based on my 1/2 marathon last year, was 6:58-7:16 pace.  I planned on starting out at 7:20 pace and maybe staying there.  After the first 800 I thought, "this doesn't feel bad, lets pick it up a little".  It actually felt better a little faster so I just held it.  The last 4 laps I did look at my splits, I just ran hard, I was tired and wouldn't have been too surprised if it had been a little slower, but it wasn't ... cool.

PM: 4 miles easy.

I am tired, I am not sure how much more I can take.  I have to leave work early today so I can get my run in before I take a faculty candidate to dinner tonight (it is not as much as it may sound).

I hope you are having a wonderful downhill slide to the weekend! 

1:04:14.  Hmmmm, a little fast for a recovery run,  I felt pretty good today!  The reason?  well, I got 7 hours sleep for the first time in a few weeks, and, I think my recovery tights are working.  I splurged on some recovery tights a couple weeks ago.  And it might be the placebo effect, but I actually think they work.  I usually wear them after my long run and sometimes after hard workouts, when I do use them after workouts, my legs are not nearly as "dead" the next day.  Yesterday I wore them as tights under a dress and then wore high boots over the top.  Very stylish and they looked just like regular tights.  And my legs felt pretty darn good today.

I was walking down the driveway and caught in traffic -- "our" 20+ javelina were crossing the driveway and I had to wait until they all got across before I could get out to the street (when they are in such a large group - and with their babies - they actually could "charge" a person and they are big enough that it would definitely hurt).  It was pretty funny.

I hope you all have a great Friday.  I finally got my manuscript finished and submitted to the journal, now I just have to get my lecture notes finished for Monday and get all my grants reviewed by Sunday, and all will be ready for my trip to DC next week. 

AM: (8 miles, 1:10:07).  That is the fastest I have ever run this particular course without a workout.  Interesting.  I did not mean to do that, I did not even look at my watch.  I guess I am feeling good today. 

PM: easy 4.

 What a great weekend for Track and Field and Road Racing.  Last night we watched the Millrose Games, first big indoor meet of the year.  Highlights included watching Sara Hall kick it for the win in the 1500 and an amazing Girls HS mile race -- the leader opened up with a 66 sec first 400!  We thought for sure she was going to die at the end, but even though she ended up not winning (as the saying goes, for every second you go out to fast in the first part of the race it costs you 5 secs at the end of the race) she gutted it out and held on to 2nd place.  Ashton Eaton, NCAA champion and indoor WR holder in the decathalon beat veteran Bryan Clay and World Champ Trey Hardee at a 3-event.  Lowlight ... Bernard Lagat lost to Deresse Mekonnen -- which broke his 6 time streak to win the Wannmaker Mile (he has won 8 times, 6 times in a row).

Finally, turning to the roads, OUR NAN took third in the USATF 1/2 marathon championships!  What a champion!

Happy trails bloggers! 

2:11:54.  Ran out on the trails near Gilbert Ray campground ... felt super good today.  I pushed the pace the last 20 mins, probably near 7:50-8:00 - uphill and on very rocky/sandy footing.

Great day, again, for road racing.  Huge day for McMillan Elite/Team USA Arizona.  With Nick Arciniaga coming in 2nd in the Houston marathon, he was supposed to be a pacer for Brett Gotcher (who did not have a good day) but he felt good so he kept going and took second (2:11:30).  On the women's side Stephanie Rothstein had a stupendous day and took 3rd in the women's race with a HUGE 2:29:35 (1:15:31/1:14:04)!!  And Natasha LeBeaud (2:45:20) and Emily Harrison (2:42:2) qualified for the OT in their debut marathons!

Last, but most certainly not least, our very own seeaprilrun ran an almost 3 min PR and SlowJoe ran almost 5 mins faster than he was hoping!!  Great Job FastRunningBloggers! 

AM: (11 miles, 1:27:13)  27:43wu/30:17cd  4 mile Steady State run (target range 7:16-7:28); actual: 7:28, 7:18, 7:16, 7:06.  Felt a little sluggish the first mile, but then I felt pretty good and really felt good the last two, sweet!  I was working until about 9 last night, but somehow I slept really good for the 6 hours I slept, so I felt pretty good today.

Things are so tough today.  I am going to NIH for grant review, first I was going through Chicago, so yesterday I changed my flight through Dallas. Hmm, they have cancelled on flight already and rescheduled me (again), I get into DC at 2AM!!  The reviews start at 7AM (eastern - 2 hours a head of my time) ... it takes at least an hour to get to the hotel from the airport ... sigh.  It is going to be a l-o-n-g day tomorrow.  I will be very luck to even get a 5 mile run in tomorrow ... oh well, sometimes life gets in the way.  I guess I am surprised that this is the first time my running schedule is being affected from my crazy work life right now.  Some times are just like that.   

I am going to DC tomorrow (hopefully) instead. 

I have to finish 2 more reviews by tonight ... and I have to pack.

PM :  many cancelled flights later I got to run 4 miles easy 

Have a wonderful week bloggers, I am not sure how much time I will have to blog.  Stay warm, dry and safe! 

1:04:17.  High today in the desert is 40F ... about 21F this morning. BEAUTIFUL!  I won't be as lucky come tomorrow!  I am going to give the airport a try again today ... maybe this time I will at least get out of Arizona? Texas anyone?

Have a great day bloggers! 

Got into town about 11:30 last night, got to my hotel, got my clothes ironed, and got to bed by 1AM.  Funny, the heater in my room makes a sound similar to an alarm buzzer (hard to explain but that sound than a digital clock makes ...) when it starts up.  So, about every hour or so I would jump up to turn off the alarm  .... ;-).  

I got up and ran in the dark.  The latest storm missed DC, but the one last week has left the bike path basically an inch of ice (seriously no pavement at all). So, I ran on some neighborhood roads, found some nice hilly routes, enjoyed myself immensely, even though the roads were just icy and slick everywhere.  Then ... dedum dedum (think jaws) dedum dedum ... one minute I am cruising along, the next minute I am slowly but with great force hitting the ground ... whump ... my hand, my arm, my hip ... MY HEAD went SMACK against the curb ... I got up (this happened near a busy intersection and I had to refrain from being run over -- and my ego was bruised).  Things really hurt, but I needed to get back to the hotel.  I got up in my room and WOWSER I had an egg sized bump right over my right eye.  I have been sitting in the meeting trying to ice to get the swelling to go down ... and it kind of has, but now my whole eye socket is swollen and I have a beautiful black eye ... it is beautiful!  

I was going to try to run again tonight (on the treadmill) -- but now I am not sure, I am little nauseated and I think I want to see how this plays out.  

Here is my beautiful black eye ... 

I hope you are all doing well, be careful out there! 

Ran on the treadmill  in the early morning before the meeting (~6 miles) and then I am going to go back before I check out this afternoon and do another 30 mins (~3 miles).  

This was per Dean's suggestion, to wait and see how I felt before I ran a lot.  I can see ok (I woke up and couldn't see very well because my eye was swollen ... not quite shut but enough that I couldn't really open my eye all the way.  Here is my updated picture, the clinicians here in the meeting say that it probably has progressed about as far as it is going to around the eye.

Another long day of travel, hopefully I will be home by 10-11PM tonight, I can't wait to see Dean, the dogs, the mean cat and my own bed. 

Happy Friday bloggers! 

AM: (8 miles, 1:09:43). 

PM: easy 4.

HOME AGAIN HOME AGAIN JIGGEDY JIG !

Slept well last night ... a little lightheaded with pretty severe headache today -- I can't tell if it is just the stress and lack of sleep and eating over the past few weeks or my head ...

Day 3 eye here. 

Today is a great running/racing day -- first off, there is the USATF Cross-Country Championships!  And tomorrow -- track on TV - tomorrow afternoon ESPN2: New Balance Indoor Grand Prix (2PM EST).  

2:12:00.

Beautiful day, about 50F and sunny.  Ran on the trails, saw one cyclist and one horse and rider.

Actually took yesterday off from work - yea, first day off since Thanksgiving.  Now I have to work a lot today to make up for it.  But it was super sweet yesterday.

Have a happy Sunday bloggers!

 Day 4 eye.

Yesterday's cross-country races were AWESOME!  Brent Vaughn (husband of one of Nan's teammates, Sara Vaughn)  won the men's race with Bumbi (runner from Nashville that we knew from when he was the high school star, he then went to Georgetown) coming in second - we were screaming at the end of the race!  On the women's side Shalane Flanagan won her second national XC title dominating right from the gun -- she beat Molly Huddle (current American record holder in the 5K).  On the master's side, Nan's other teammate, Colleen De Reuck  just ran away with it and almost 50 year old Pete Magill won the mens race handily.  Great racing.  The New Balance indoor games was yesterday, but it was televised today, so I have not looked at the results yet (we taped it and will watch later tonight).

AM: (10 miles, 1:24:40).  27:05wu/38:05cd + 3 sets of 300, 200, 100 w/200 recovery and 400 recovery between sets.  Pace (1:09, :45, :23/1:09, :46, :23/1:07, :43, :22).  hmmmm.  I have to say those 300s were pretty much vomit inducing - if it had been 400 I would have for sure thrown up.  Then again, it would have been the fastest 400s I had ever run if I would have been able to hold the pace another 100 meters.  Pretty fun I have to admit.

PM: 4 miles easy. 

Happy Tuesday bloggers!!  I hope you are all warm, dry and safe. 

1:05:49.  Ran up the mountain.  It was a beautiful day.

I am too busy and did not have time to prepare adequately for class today ... I feel like I confused them more than they already were ... sigh.

Have a good day bloggers.

AM: (12 miles, 1:40:37) 27:27wu/23:36cd (same distance for wu and cd!).

3 x 2 miles @ SS pace w/3` recovery (goal pace: 7:16-7:28 -- really, I wanted to hit ~7:20s); actual: 7:21,7:14, 7:17, 7:14, 7:17, 7:01.  The last one was faster because the soccer team (men) were on the track and they kept waiting until just when I passed them and then they would sprint and try to pass me, they would run for about 300-350 meters and then stand around and wait for me to come around again and do it again.  I shouldn't have run so hard on this one, but I couldn't help it. A few of them caught me on my very last lap -- but it was only 200 meters for them and it was my *last* meters ... I felt like saying to them, "good job - now lets run the 3 miles uphill home!"  ... I am glad they did not do it on my first ones, I really enjoyed working on getting into my "zone".

PM: 4 miles easy.

Finally, I might be able to take another day off this weekend!! yippee. 

1:05:14.  Recovery run up the mountain -- beautiful day, felt pretty good, though my legs are tired.  I am also feeling a little tibial stress (my injury from last year) ... I am trying to nip this sucker in the bud this time ... time to start rolling on the ball, doing my calf exercises and maybe a trip up the John-of-the-ART is in order.

So, I thought I was going to be able to take a day off from work this weekend, well, that is not going to be happening.  It is OK though, and totally worth it, I found out last night that my manuscript that I submitted a couple of weeks ago has been accepted with minor revisions ... yea.  So, I have to make those revisions this weekend.  This was an invited paper - the editors asked me to write a paper for a special issue on colon cancer that they are putting together in March -- which is colon cancer awareness month.  cool beans.

Have a great Friday bloggers! 

AM: (8 miles, 1:10:03).  Beautiful day today ... truly beautiful.  Ran my usual Saturday route, stopped to feed Big Boy and CoCo their weekly fix of carrots.  

PM: easy 4.

Still a little tired, and my shin is sore, but it does not seem to be getting worse.  I think that I made a big mistake in trying a new pair of shoes, Asics  Speedstar, I love them a lot, but I am not sure they agree with me (and my orthotics).  We'll see if things get better if I don't wear them for a while.   If the pain continues I might have to replace my second runs with pool running for a week or two.  Anyway ... I can't think much about it, I have mucho work to do today.

Have a wonderful weekend bloggers! 

2:02:49 ... so, I guess I have been running longer than 15 miles the past 2 Sundays.  I was pretty sure that this was 14.  I went down to the same trails I have been running my long runs the past few weekends, but because I have so much work to do, and because my legs are tired from two awesome workouts this week, I decided to stick to a 2 hour run.  

It was *81F* degrees today!!  holy moly it was beautiful!  Dare I say even a little warm the last couple of miles.

Now I have to finish my answer key for the homework for my class tomorrow (it is a tough assignment so it will even take me some time to finish it) and finish an analysis for one of my collaborators from Vanderbilt.  From the looks of it, I will have 6 manuscripts published in the first 4 months of 2011 ... sweet, makes me look ever so productive ;-)

Have a wonderful Sunday bloggers! 

AM: (9.5 miles, 1:21:31). 28:32wu/29:30cd  15 x :30 w/1` recovery.

PM: easy 4.

Beautiful week so far, in the mid-70s for the high yesterday, ahhhh.  By Thursday winter will be back, but it is lovely right now.  We had some really bad weather while I was in DC.  It got so cold that the gas company had some pipes burst and there were about 30,000 people without gas for 3-4 day, because these people did not have heat many/most of the them had burst water pipes as well.  This did not affect us (we live in the boonies and don't  have gas - and we had actually sort of prepared for the weather a head of it (things that you know how to do when you have lived in areas that have cold winters) --- however, what did happen was that a couple of our more beautiful/exotic cactus got frostbite and I am not sure they are going to survive.  It is kind of sad to see ...

I hope you are all enjoying your "springlike" week!! 

BUSY day, I was so lucky to squeeze in a 6 mile run.  I had a meeting at 8AM that went until class time, then after class I had back-to-back meetings until 5:00 and then Dean and I had to take a visiting faculty person (who gave a seminar in our department) out to dinner.  I got home about 10:30 PM.  seriously, I am too old for these long days with no breaks!

AM: (11 miles, 1:43:09).  28:45wu/43:58cd  6 x 800 w/2` recovery @ 5k pace.  

3:23, 3:22, 3:19, 3:21, 3:18 3:18

This is probably my least favorite workout, and the only thing I don't like more than this workout is this workout into a strong headwind on the backstretch!!!  But, I can't complain, it is much faster than when I did this workout 5 weeks ago (3:22, 3:22, 3:24, 3:23, 3:22, 3:24) and I had a longer recovery then -- 400 meters vs slightly longer than 200 today!  Hmmm. I am always amazed to watch progression of pace over a training cycle.

I actually was only planning on running 10.5 or so this morning, but there were a group of runners on the track (many of them were in my way during my workout) and one of them talked to me during my cool down.  She had to run a mile time trial - so I decided I would run with her and keep her occupied, she was very nice.  She probably ran a 12-13 min/mile pace - but it was nice to keep her motivated.  She had 7 kids and  homeschooled!!!  her "break" was this class she was taking.  She had lost 100 lbs over the course of this year and the class was part of a training program for personal trainers. 

PM easy 4. 

Recovery run up Yeatman Trail (1:07:01).  Storm is blowing in ... but it is perfect running weather.

Busy day ... Have a great Friday bloggers. 

AM: (8 miles, 1:11:33).  Warm ... but wow, from weather.com: "winds SSW 22 mph with gusts up to 42 mph".  Unfortunately, it was a headwind uphill all the way home.  Good thing I wasn't in a hurry or trying run a workout, slow and steady wins the race today.

I hope you are all having a fabulous weekend.  I am finishing my paper and writing a final, all and all one of the most relaxing weekends I have had in over 2 months.

PM: 4 miles easy. 

My coach posted an awesome read today on FB.  After reading it I laughed because I can tell that  these guys (e.g.,  my coach and Nic) are Lydiard followers, though the details are a little different, they all follow the same principles.  It took me a long time to figure out how to do workouts that were "controlled", and how to run totally by feel (never over-reach pace, and embrace long slow distances) my race times have come down significantly.  This stuff really works. 

2:13:30.  Ran from home today, which meant I was going to be running a very very hilly run.  It was almost nearly perfect for a long run ... cloudy, 55F, the only bad thing was the wind -- it was super windy.  But, wind is tolerable when running slow (not nearly as bad as on the track).  Felt super good today.  Finished really strong and I was very pleased.

I have a lot of work to finish today ... too bad, I would really love a nap, but duty calls.  

Have a wonderful Sunday bloggers. 

AM: (13.5 miles, 1:21:52).  29:04wu/30:30cd.  Fartlek workout: 2 x 3` 2` 1` w/2` recovery.  A little harder than it looks on paper -- especially if you go out too hard on the first one ;-).

PM: 4 miles easy.

Happy Tuesday bloggers!!  I hope you are all doing well.  I am still in overdrive ... 

Yeatman trail ... 

AM: (7.5 miles, 1:06:45).  I was supposed to do a tempo run today, but I am having problems with my hamstrings and after running down to the track, and having the pain not go away with warm-up, I decided to not to make things worse.  I had a massage yesterday, it was definitely inflammed along the whole hamstrings - lower all the way up to the insertion point.   It feels a little better today, so if it feels better by Sunday I will do a fast finish long run which will be about the same training stimulus.  

PM: 4 miles easy.

I am trying to figure out how to get up to Phoenix to see John this weekend.  It is tricky because I am supposed to attend a "retreat" at work Saturday from 8-1, I have 45 midterms to grade, 2 grants to work on, and prepare for Monday's lecture ... sigh.  I might play hooky from the retreat if I can get in to see John ... but it still means no naps and no rest (for a very weary Bonnie).  

I hope you are all doing well bloggers -- run well, run happy, run safe! 

easy run -- plus strides (to see how the hamstring feels as the day progresses).

AM: (8 miles, 1:11:23).  Felt better this morning ... leg still hurt but not as much as two days ago.  Went up to Phoenix to see John (the fix-it guy).  Ouch.  He said it is my hip, the pain is moving around because I keep trying to compensate ...  the actual "root" of the problem though is in my lumbar spine.  He gave me some exercises to do ... I think I need to go back more regularly.

PM: 4 miles easy in the 30-40 mph winds. yikes. 

1:57:52 (1:01:29/56:23) Fast finish progression run (8:25AP 8:47 out/ 8:03 back,  4 miles @ 8:09 average with the last 3 miles at 7:49, 7:32, 7:06).  My hamstring hurt like heck at the end, but not too bad while I was running - which is ok, I think.

It was a great mental run today.  I ran in a "wintery mix" -- it rained, it sleeted, and finally it snowed.  By the time I hit the turn-around I was soaking wet, and then, much to my chagrin, the entire final 7 miles was into a very cold blustery wind.  My legs were blue/red by the end of the run, but I felt very studly and happy to get into some warm (and dry) clothes!

On my way to finish grading mid-terms - hopefully I will have time this afternoon to make some popcorn and watch some USATF indoor championships on TV (ESPN 2:30 mountain time) 

AM: (8 miles, 1:10:36).  Ran the last 10` at MP.  Greg wanted me to take it easy again this week and see how my leg holds up.  It is ok, mostly, but still hurts when I sit too long or run downhill.  

PM: easy 4.

So, I have decided not to go to Nashville to run the 1/2 marathon.  I am not complaining, but with my lack of sleep and stressful life the past couple of months, I need a couple days to regroup (it is spring break - starts next week).  I can't actually take time *off* but with no teaching I can try to relax a little more ... we will probably travel to Alabama to see Dean's Mom.  All the long days and nights are paying off a little.  My manuscript was accepted and will likely be out in electronic form by the end of the month.  I was just asked to be co-leader on one the projects that will be included in a huge grant that is due in May.  This is a big deal because although I am the director of the statistics core for the grant, having a statistician as co-leader on a project means that they trust my scientific judgments above and beyond my statistical abilities.  It means a lot more work, but it will look really good in my promotion packet - so I am glad. 

Dean is having surgery on his foot at the end of the month ... we are both really hopeful that it will mean he can run again in 4 months.  It has been a very long hard year for him.

I hope you are all having happy trails and more and more spring days!

1:02:34.  Trail run really early in the morning.  I had to pee, so I did ... and then someone came running up the trail!!  very embarassing ... but the worst thing was that I had to run back when I realized I had dropped my gloves ;-).

Not a good day at work.  I am so tired that every aspect of my job is suffering.  I think I will be forced to take a day off this weekend.

I hope you are doing well bloggers! 

AM: (9 miles, 1:20:26).  I kind of wanted to try a workout today, but I woke up and felt like crud.  When I complained to Dean about how bummed I am since I felt like I was just getting into sort of decent shape again ... he said, "it is a perfect time to take an easy week, nothing messes up being in good shape than having to take a week off because you are sick". He is, as usual, right.   I enjoyed the run, but I just don't feel "right".  I think the lack of sleep and not eating much is catching up with me.  I need to focus on caloric intake this weekend ... well, alcohol has a lot of calories doesn't it?  (just kidding).

PM: easy 4.

Happy Thursday bloggers! 

59:44.  Legs felt good today -- my stomach still feels "weird" -- but weather was perfect, my legs are rested (niggling pain in my adductor region but ...) and it was a nice run up the mountain.

Happy Friday bloggers! 

AM:(8 miles, 1:10:23).  Easy run ... hilly, but easy.   We had our neighbors, their dog, and their two children (4 and 18 months) over for pizza last night ... it was a blast.  The husband is actually in my department (and has his office two doors down from mine) - but we never really talk too much at work.  They actually are both OB-GYN docs, but only Amy, the wife, is a clinician.  The kids were so fun.  The smallest one, Marco, LOVED our big dog, Keiko and followed her everywhere.  Luckily, she likes kids ;-).

PM: 4 miles easy.

I hope you have a great weekend bloggers! 

2:04:02.  I don't have any idea how far this run was, but after my run last week (on a marked course) I am pretty sure it was longer than 14 ... although it was hilly (and on a trail) and 82F or 83F? so I am pretty sure it wasn't 15, so I am compromising and calling it 14.5 ... who cares ?

I ran pretty hard the last half of the run -- I used the EFS liquid shot (see Nan's page for information) -- a little before I started and a little after about 8 miles.  It was pretty good.  I still can't imagine using it for a race until they put it in a more carrying friendly size -- since I don't use water belts or anything; but when they do come out with more of a 'gel size' I will most definitely give it a try.  

Nice run, I feel pretty good today -- I think it is because I did not work at all yesterday -- wow!  first time in so very long.  

I have to work today, but probably only a few hours.  

I hope you are all having a wonderful day with your families! 

AM: (9.5 miles, 1:21:50).  24:48wu/29:23cd.  10 x :45 w/2` recovery.  Greg wanted me to do these at about 70% to try out the leg.  I still can't get adequate push-off, my hip feels stuck.  After Sunday (I ran and then sat at the computer for 5 hours) I am pretty sure it is because of all the sitting at the computer.  My hamstring was killing me all night Sunday.  More exercises, more getting up from my chair during the day at work, and more ART is in order I guess.   

PM: easy 4.

1.5 weeks with no teaching - yippee.  That means 8-10 hour days at work instead of 10-12, YEA.  Next week we are going to Alabama to see Dean's Mom.  I have two conference calls that I can't get out of ... but I to be able to relax a bit (on the redneck riviera) too.

I hope you are having a wonderful week bloggers!! 

Very slow run up the mountain.  It was slow for two reasons, one was that my hip/leg is killing me today and the second was because I was trying to soak in the views, the weather, and enjoy the run for Sally ... those of us who run in Arizona know how lucky we are this time of year ... I ran "with" (behind) Sally when I was a pacer for the Tucson Marathon a few years back, she was such and inspiration, *everyone* knew her in the race, people in the front, people in the middle and people in the back of the pack.  

Be safe bloggers. I also spent my run thinking of Jenny Crain  and our own Kory (who we were so relieved to have survived).  

AM: (9 miles, 1:16:53).  Last 20` hard.  I don't know exact splits, but I can time by landmark.  The last "little over 2 miles" was 18:01 on the way out and 15:31 on the way back (and it is uphill on the way back).  The 18:01 was by my feel about 8:45 pace (seems to be my new 9 min pace) which would mean the way back was probably somewhere around 7:30.  Given the terrain I am pretty satisfied with the effort.  

PM: 4 miles.

My hip was completely killing me last night.  It warmed up on the run and I did not feel it the last 20`, but we'll see how much I will pay later.  I hope I can get this worked out soon.

I hope you are all having a wonderful day, happy running everyone! 

1:11:06. Ran down near the track and ran on the trails ... and then uphill home.  I won't bore you with the details of the run except to say it is very warm.

This morning I was in our "workout room" (we have a Power Tower that I use for ab workouts) and I noticed that a bunch of trucks were stopped out in front of our house.  It kind of scared me, until I thought, "ah ha, the javelina must be crossing the road" -- so I ran outside and sure enough I could hear their little hooves even before I saw them.  There were over 20 of them.  They send the smaller ones (and babies) first, and then the huge ones follow behind.  I never get tired of watching them.  Jake (one of the dogs) finally got up about 10 mins after they passed (lifting his hound nose up in the air -- they have a very strong smell, even to humans).  

I hope you all have a very enjoyable Friday!! 

AM: (8 miles, 1:09:13).  My "usual" Saturday route, including a little stop off to feed Big Boy and CoCo their Saturday carrots.  It was hot ... 85F in March just is not right ... I want at least 2 more months of perfect weather.  I guess in two months I won't think 85F is very hot, so all is good.

PM: easy 4.

Hurrah for Nan for taking second in the USA 15K championships.  And congratulations to all the McMillan Elite athletes for their runs today in the Bandito 15K  !!  (I know they enjoyed their race for Sally).  Greg ran too ... he told me that it was just a run for him (he said he has had a very very very long taper ;-) )-- but he was running with the team so he could share in the post race beer that they were going to win.  That's my coach, he makes me proud ;-).

I have to go get caught up on the NCAA action -- congratulations to Luke Verzbicas for a new indoor HS record (14:06) and Brianne Theisen (Oregon) for a new collegiate pentathlon record (she broke her own record) !! 

2:00:30, 1:02:49/57:41 (8:58/8:14).  Last 3 miles were 7:28-7:50 pace (I did not want to run that fast today, so I did not actually obtain my splits, I just kept track of the time between mile makers).   My hip/leg was killing me on the way home, dang it. I am going to go see the chiro tomorrow and see if it is my SI joint in hopes that he can adjust the heck out of me.

It was warm again ... 80F and sunny.  Not used to this yet ... but it was not completely unpleasant, yet, just a little warmer than comfortable.

I hope you are all having a wonderful Sunday! 

AM: (10.5 miles, 1:31:06).  26:42wu/30:25cd  6 x 800 w/400 recovery.  Wasn't sure what to expect with my last 2 weeks of leg problems and no speedwork -- should have been somewhere between 6:37-6:40 pace -- averaged 6:40 pace so that was good, but the consistency really really surprised me, as did the trend:  3:22, 3:22, 3:20, 3:20, 3:19, 3:19, wow.  I did this workout last month in almost the exact same average pace, but today was much more consistent.  Pretty pleased.  (average 2:40 recovery). 

PM: easy 4. 

I got my SI joint "adjusted" yesterday, the chiro said it was out by over an inch.  Felt much better today ... lets hope the sitting down on the plane all day tomorrow doesn't make it worse again.  We are flying out of Phoenix very early tomorrow morning so we are driving up tonight.  

Yesterday I spent a very long day with animals and the vet.  Woke up to a sick cat, he either ate something bad (like a toxin or toxic bug -- who knew?) or has some 'internal' thing.  And our dog Keiko has some type of growth on her hip (she has had cancer twice now).  So, I had to work extra late to make up for it.   Luckily, I will have plenty of work-time on the plane tomorrow!!

I hope you all have a wonderful day!

53:xx.  

So much fun.  We got up super early for our flight out of Phoenix we got into Mobile, Al at 4PM.  I knew I wanted to get a run in (the drive to Gulf Shores is about an hour or more during rush hour) before it got dark.  So, I had found some mountain bike trails near the University of South Alabama -- I thought "wow" sounds like a good place to get a run in.  So, Dear Dean drove me to "near the trailhead" (we did not know exactly where they were, so Dean got me close and I ran around to look for the trailhead).  I did find them and they were awesome!  hard to describe, but 12 miles of soft surface, dense hardwood forest, sandy/dirt/leaves .... some hills, but mostly flat .... well marked -- so cool -- the markers were homemade, wood arrows nailed on the trees, water bottles stuck in branches, and arrows spray painted on trees.  The trail was very windy - and not very technical, and I will admit since I was unfamiliar I was with the area I was a little nervous.  But, all was well and I really enjoyed my little run after a day of airline travel.  It was tough getting started, my legs were really tight and I did not feel good, but I warmed up and all was good (I won't complain about how bad my hamstring/bum hurt during the 1.5 hours to Dean's Mom's house afterward, ouch).

 I hope you are having a great week!! 

AM: (9 miles, 1:17:02).  24:34wu/23:56cd  10 x :45 w/2` recovery.  Ran up AL-180 (gulf on one side, bay on the other).  Beautiful.  The wu averaged 8:30 pace (there are mile markers), I did half of the pick-ups with a tailwind and then turned around into a headwind that you can only find on a pennisala.  

PM: easy 4.

We slept last night with the sliding glass door open, listening to the waves roll up on the shore ... very nice.

I am busy trying to finish up writing a clinical trial and I have to participate in an initial phone interview today and then another tomorrow.  I hope to be able to take at least the afternoon off tomorrow. 

I hope you have a wonderful St. Patrick's Day (patron saint of Ireland -- not drinking, despite what many believe ;-)).

1:08:11 (35:12/32:59).  Drove to the bicycle trail today -- I had a very close call yesterday running on the side of the highway (I was running against traffic and all was well, and then all of a sudden a truck came from behind me going about 100 mph, I swear he was so close that it knocked me off the road -- he was passing about 5 cars, all going about 75 mph so he came over into the opposite lane of traffic -- it scared me so much that I was hyperventilating for about 5 minutes).  It is a nice ~10 mile trail that meanders (it is the south after all).

Felt awful today.  My leg muscles are tight, I am tired, and it was super humid (especially since it has been a very long time since I have run in high humidity).  But, after the turn-around I felt a little better, and since I was in a hurry I sped up a little.

I was going to add another run this afternoon (since I won't be able to run my second run tomorrow because of travel) -- but I feel bad that I have had to work the entire time I have been here, and decided to just take the afternoon off and spend it with Dean's Mom.

MARCH MADNESS!!  So far so good!! 

1:14:39.  Had to get up pretty early to get a run in before we left to come home.  Rough rough day of travel.  Stuck in traffic to get to the airport -- 2.5 hours worth, then 2 delayed flights later we get into Phoenix at 11PM and then had to drive the 2 hours home.  All totaled it was over 15 hours of driving and flying.

It was humid again during my run (81%) but it wasn't really hot, so it was tolerable (~75F). It was lovely to sleep with the sliding glass door open for 3 nights and listen to the water crash on the surf ...

2:07:32.  Nice to be back on the trail ... still not really feeling "good" - it seems as though every run is a struggle.  It is hard to describe, I am just tired and don't really feel "good" at any point ... but I can still get it done so all is good.  I am pretty sure it is just the stress of the last few months. 

There was a really big cycling race here this weekend, it was a stage race. Friday was a time trial, yesterday was a road race, and today was a criterion course.  The course was actually my 5.5 mile loop (they said it was 5.6) and the long downhill portion was in front of our house.  Each age/grouping (Pro, CatII, etc.) did somewhere between 7-9 laps.   Very cool, the fast Pro men were FAST ... you could hear the peloton before you could see it!

I hope you are having a wonderful day!

SUPER news -- Shalane Flanagan just took bronze in World Cross-Country.  I don't think an American woman has metaled in world cross since the early 90s (92 was the last year an American woman won - Lynn Jennings).   She is still my favorite to won the Olympic Trials Marathon ...  although there are so many good women distance runners right now (including Amy Hastings who just ran a 2:27:xx in the LA Marathon today!).

Galan Rupp came in 3rd in the NY half-marathon in 1:00:30! 

AM: (10 miles, 1:24:36).  27:53wu/28:36cd  + 10 x :45 w/2` recovery.

PM: 4 miles easy.

After a few days of 80-90F weather it was a beautiful 50F today!!

Felt a little better (I got my SI joint pulled out again yesterday).  I think I might have to get a blood test soon, I am not really slowing down, but something just "doesn't feel right".  It was interesting because Kory had mentioned carbs to me on Sunday, and Dean actually (independently) said something about it last night.  I have not actually been "no carb" but I have cut out many carbs from my diet.  I have felt better (less full) in general, but it is possible that after a couple of months of this diet it may be catching up with me.  When I say lower carbs I mean, no pasta, no potatoes, no rice and very little bread.  Not entirely carb free, just lower.  If my iron/thyroid comes back normal, it may be that I need to think how to smartly add a few more carbs into my diet.  Anyway, today was better so we will see if whatever it is just dissipates on its own.

Have a great day bloggers!! 

Don't know my time - it was a recovery run so I don't really care how fast it was ... I was, as usual, in a hurry to get to work to prepare last minute stuff for class this morning (today went super well, I think everyone is starting to get it!!).  It was 43F and sunny (perfection), I ran up the Yeatman trail and, as usual, struck on how beautiful it was ... I am extremely lucky to be able to run in such a beautiful place.  

Felt good, I actually got 6 hours of sleep last night -- woohoo!  I only had to take 15 mg of melatonin to get there (getting old is definitely NOT for sissies).

So, after a year of trying ALL (and I do mean ALL)  conservative treatments for his foot problem Dean is having surgery on Friday.  This is pretty much the last chance he has at ever being able to run again.  And for a man who has run fairly competitively since Jr. High (nearly 40 years) it is very important.  Anyway, he was diagnosed with avascular necrosis in his second metatarsal (basically the head of the bone is dead because of a lack of blood supply).  The surgery is pretty interesting in that they cut a wedge of bone out and "flip" it, and then put pins in to hold it in place while "new bone" grows up around it.  It will be a long 6-8 weeks of absolutely no pressure (e.g., crutches or wheelchair) on his foot and then another ~ 8 weeks while the bone gets strong enough to run on it ... but it will be so very worth it to see him running again!  Anyway, keep him in your thoughts on Friday, if you would please.

I hope you are all having a wonderful week, happy hump day!

AM: (9 miles, 1:18:20).  Last  hilly 10` at half-marathon pace.  Felt ok ... I was out too late last night, Dean had a faculty candidate and we took him to dinner and it ended up being a late night. My hip feels weird again, it doesn't really hurt, I just don't feel like I am getting any range of motion, simply odd.  I have not felt as bad (overall) as I did last week, the increased carbs must be helping ... 

PM: easy 4.

Very busy day today -- I hope you are all doing well!!

Ran up the Yeatman trail, added on a little to make it a 70` run. I tried a new trail, beautiful views but very technical and sort of scary (long drop, rocky, not even single track).  I don't think I will run that much, although from my vantage point I saw a trail that looked interesting ... that one looked much more "running friendly".  Maybe next Friday I will try to get over to it.

Spent all day with Dean at the outpatient surgery center.  The surgery went well.  The doctor was emphatic that he stays completely off of the foot.  He now has a screw that is holding the bone in place and if he puts any pressure what-so-ever on it before the new bone grows around it then it will not hold.  So he has to wear this huge boot on his foot even in bed, has to use crutches for everything, can't drive, and is pretty useless (even for bug-killing which is most definitely his job).  He is doing well considering, and it being March Madness and all isn't that hard for him to be a couch potato.

I hope you are doing well! 

AM: (8 miles, 1:09:58).  I got out a little late (apparently painkillers makes Dean a little chatty ;-) ), but I felt better than I have in almost 3 weeks.  Yea for sweet potatoes.  Saw BigBoy and CoCo ... they were happy to get their Saturday carrot fix.

PM.  Easy 4.

I need to get caught up on some work that did not get done yesterday ....  GOOD NEWS: outdoor track has started!!  Cardinal Invitational last night, good to see who is in shape at the beginning of the season, it is going to be a good one!!

Happy Saturday bloggers.   

2:00:51 (1:03:25/57:26; 9:03/8:12).  Progression run, miles 8-12 were 8:15-8:30, with the last 2 at 7:30 and then 7:00.  Perfect day for a run, sunny and 65F (maybe a little too sunny at the end, but I can't complain really).

Bummed about the game last night -- although UConn played an excellent game.  Happy about VCU -- hard to choose between them, but I think they have the slight edge in my hopes over Butler.  I was also bummed that Kentucky won today, they played so dirty against Ohio State that I don't think I will ever be able to cheer for them again.

 Congrats to all the Buffalo runners -- the blog was well represented yesterday for sure!!  Big hats off to Kelli on her win!

AM: (10 miles, 1:23:44).  29 something wu and 31 something cd.  10 x :45 w/2` recovery.

My watchband broke today so I might not have any times for my runs for a few days --  will likely have to borrow something for my track workout on Thursday, yikes, or maybe I can figure out how to use Dean's heart rate monitor watch!

PM: easy 4.

So busy.  Dean is doing really well, but it is a challenge ... it is going to be a long couple of months!  I am just looking forward to the first month or two back for him (because we can run together -- until he gets too fast for me).

Happy Tuesday!

no watch.  Up the Yeatman trail ... I can tell it is Spring because there are always people out on the trail these days.  I don't mind, we all are enjoying the same thing.  Last week there were about 15 "older" birders on the trail, they all had hiking/walking sticks, I passed them on the way up the trail, and again on the way down.  On the way down they all stood in line on both sides of the trail and held up their walking sticks so I ran through them, it was pretty funny, and they seemed to get a kick out of it ;-).  Gotta love Springtime.

I also LOVE LOVE LOVE Zappos.  I ordered a watch yesterday afternoon, and for FREE they sent it out and it is being delivered this afternoon!  It is a different brand from my old Nike Imara (which they don't make anymore) -- but just as low profile (except for the face - so I can read the numbers).  Simple watch, simple price, happy me.

Have a wonderful day bloggers!

AM: (10.5 miles, 1:28:34).  29:13wu/27:10cd + 6 x 800 w/400 recovery.  

3:22, 3:18, 3:19, 3:20, 3:19, 3:18  (recovery 2:17-2:28).  Interesting.  I did not feel like I was bringing my A-game to this workout today.  I wasn't sure why, but all the way to the track I just felt ... off.  The good news was once I got going it didn't feel all that bad, and once I hit the 4th one, I knew the workout was in the bag.   Happy that it averaged a second faster than last time (3:19 average ... 6:38 pace whoohoo).

PM: easy 4.

Another busy day ... so tired these days, I really really really need a break.  I am so looking forward to May -- end of classes, big grant submitted, and ... well it will be too hot, but still.

Have a great day bloggers!! 

1:09:06.  Yeatman trail.  It is supposed to be record breaking heat for this time of year today, tomorrow and Sunday.  Depending on which weather station you use it is somewhere between 90 and 96 right now.  This makes me sad on a lot of levels (not the least of which is that I don't like heat).  The other thing that early hot weather means is SNAKES.  Lots of them.  Last year I stopped running on the trails in May after I saw at least 1 and sometimes 2 every day.  So far, there have been 5 reported snake bites around town, but I haven't seen any.  As soon as I see more than 1 on my run then I won't be able to run on my beloved trails until October or so ... so sad.  Anyway ... it was not too hot on my run this morning (probably 80 or so) but the sun was burning pretty bad by 9:30 (I had a conference call super early so I ran a little later).  I did see a few hikers, and none of them had seen any snakes, that was good, but I was still a little extra vigilant. There are a couple of pretty steep, rocky, areas that are both particularly appealing to snakes and dangerous if you do see one - since there is no where to go (but off the steep ledge) if you do see one.  It was, as usual, beautiful, despite the potential dangers that potentially lurked from every rock and crevice ;-).

The happy thing was that although I was a little tired from my workout yesterday, overall I felt pretty darn good today.  

I hope you all have a wonderful Friday, and better yet, a great weekend!

AM: (8 miles, 1:11:01).  About a minute slower than usual ... I attribute :30 to the heat (89F) and :30 to the 800s on Thursday ;-).

PM: 4 miles easy.

VCU and Butler ... it is a hard one, but I think I am for VCU, they had to fight to get into the tournament and are as close to a cinderella story as we have had in a long time.  Both Butler and VCU have, I think, the youngest basketball coaches in NCAA?

Have a wonderful weekend bloggers. 

2:02:41 (1:03:03/59:38) (9:00 AP/8:31 AP).  Not as hot as yesterday (83F), for which I am profoundly grateful.  I felt really good today, the whole run was just good.  I just ran easy and was so happy that it felt good (despite my workout this week) -- I can't believe how good I feel after feeling so horrible a couple weeks ago.  

I hope you are having a good weekend!!

AM: (9 miles, 1:15:56).  8 (or I think I did 9) hill repeats up a "medium" sized hill.  I had no idea what this meant (and did not have time to call Greg and ask him).  So, I thought of all the hills (there are many since I live in the mountains) nearby and picked a 5-7% grade hill and thought, I will run about 90secs up it and call it the workout.  Well, this was the lowest grade hill around but alas, it only took me a little over 60 secs to run up.  It was hard (I went too fast on first couple) so I called it good.  A minute at what felt like 200m pace wasn't fun so it had to be good ;-).

PM: 4 miles easy.

Tomorrow I am on my way to DC for a board meeting ... it will be a challenge but I think I have figured out a way to squeeze all of my runs in ... we'll see how the best laid plans work out.

I hope you are all doing well!!

72:43.  Up the Yeatman trail.  First diamondback sighting of the year ... sigh, my Tucson trail running days are numbered for the season.  I will miss the trails, but look forward to seeing them again in October ...  so, do jackrabbits hibernate?  I have seen tons of them this week, after not seeing them since last summer ... although the little cottontails seem to be around all year round.  Just thought I would throw it out there in case anyone knows.

Got to get to the airport ... happy running bloggers! 

AM: (9 miles, 1:20:01).  Easy run on the Mt. Vernon Trail ... beautiful morning, about 46F and lovely.  Had to run on asphalt the whole way, but I won't complain ;-).  Then I snuck off and had lunch with some friends up at the National Center for Health Statistics/CDC (where I did my post-doc) ... what a great day.

PM: 4 miles easy - on the treadmill, man I really respect you folks that can run on these things for many many miles, I would rather run in a blizzard, a thunderstorm, anything ... tough - you are tough!

I hope you are doing well, hurrying off to a meeting.

1:03:07.  My watch said 3:15AM -- although it was 6:15 DC time ;-)  Rainy and a little chilly at first, but actually it was perfect running weather (43F) ... shorts, long sleeve shirt and gloves.  aaaahhhh.

Hope all is well!

1:07:56.  Early morning run - it was pretty dark when I started, but got light by the time I finished.  I felt pretty good.  I either ran the first half super slow or ran the second half really fast, because I turned around at 36:36 and got back at 32:20.  Most of the other board members went to the ballet last night, and even though I wanted to go ... I was so tired, and I knew I had to get up even earlier this morning (we started earlier, I had to check-out, and I ran a little longer than yesterday).  

If todays meeting adjourns on time, or early, I will try to get a short run in before my flight leaves ... but it will be tough.  Originally, I thought it was feasible, but we ran over time yesterday and we did not finish all of the agenda items ... so I think we might have a longer day than was originally planned.

Happy Saturday bloggers! 

4 miles on the treadmill before I got on the plane ...

2:09:23.  Ran some hilly miles near my house -- after all that flat stuff last week I figured I owed it to myself to get back to the hills.  Plus, I had to write a midterm today so I did not want to drive up to the River Trail (I can't run on my favorite long run spot because of the snakes).  So, I found out what happens when you have two weeks of 90-100F weather and all of a sudden the temperature drops to 35F and  it rains -- FOG and lots of it.  Woke up this morning and visibility was about 10ft.  By the time I got out to run it was sunny, but the wind was cold and I under-dressed a little.  Bummer that the water-fountain that I normally use at about 9 miles was gone (I think the pipes froze and exploded this winter and they are repairing it now).  I was thirsty, but not dangerously so ... glad to have the run over with though.  I am tired.  I did not get home until nearly 11PM last night -- and my internal clock is all messed up ... 

I hope you are all doing well!  happy running! 

AM: (10.5 miles, 1:29:15) 25:05wu/24:37cd.  15 x :45 w/2` recovery (essentially a fartlek version of 15 x 200 w/300 recovery).  Legs felt pretty fresh today -- old, but fresh ;-).

PM: 4 miles easy.

Keiko the Ridgeback had surgery this morning (cancer, again) - I ran from the hospital (it is a hospital, they even have visiting hours!! can you believe that??) while she was under the knife.  I did the workout in the dirt parking lot of the Rillito Park (horse racing track) - it was a pretty nice surface, and since there were no turns it was pretty fast.   Beautiful day - about 67F and sunny ...

I hope you are having a good week!

1:03:12.  Because I was teaching this morning I did not take my chances with the snakes on my trail (not quite like on a plane ;-)).  But I probably will on Friday. 

Busy at home with now *two* patients who can't walk (Dean and Keiko - the dog), Keiko had a mass removed from her thigh/hip yesterday, it looks horrible - just like Dean after his surgery she is on pain meds, unlike Dean I have to remind her to pee. 

Have a great day bloggers!

AM: (9 miles, 1:16:12).  29:24wu/28:56cd.  hill sprints x 10 up a very steep (15-18% grade) hill; approximately :36-:38 each.  This run was all about hills, in order to get to the steepest of the hills you have to run a whole bunch of hills.   I felt horrid on my warm-up.  I actually was prepared to do the workout and then take the short-cut home.  By the time I finished though, I felt pretty good -- and decided to take the long way home.

PM: easy 4

So very glad it is Thursday.  I have so many things to do ...

Happy trails bloggers!

1:13:04.  Up the mountain on one side, on the Yeatman Trail, then down the other side to the fork in the trail, then back up and then back down.   No snake sightings (yea) so pretty boring ;-)  ... did see some coyotes and some pretty birds. 

Happy Friday bloggers!!

AM: (8 miles, 1:11:12).  Hot, sigh.  For some reason, I just could not get out the door this morning (I was answering student emails and looking up papers, and just basically puttering around) - so, I finally got out at 10:30 and it was 84F, and it was 88F when I finished.  It isn't super uncomfortable yet, but tomorrow will be in the 90s so it could get dicey if I don't get out earlier.  I miss fall.winter.spring  ...

PM: easy 4.

SO happy to see all the great racing going on today!!  Yippee on the PRs!   

2:03:39.  1:03:59/59:40 (9:08/8:31).  Last 2 miles were 7:45/7:40.  Doesn't look like much but it was 88F and sunny when I started and 95.8F and sunny when I finished.  It was not pleasant.  I tried to keep it really slow for the first half because I knew that the last 2 miles would be uncomfortable no matter what the pace.  I was glad that I was able to finish strong, despite feeling horrid.  It is always hard acclimating to the high temps (and the sun is so strong it feels much warmer), but the key is to take it easy -- hard to do when what your body craves most is to get the darn run over with ;-).

I hope you are all having a wonderful day!!  Rest up Boston bound bloggers!! 

AM: (9.5 miles, 1:09:43).  ~29wu/cd + 8 x steep hill repeats.  Feel very yucky today.  Lack of sleep and maybe a low grade somethingorother ... felt like I was going to throw up for a while this morning, but it did not get any worse upon running, so I decided to do the workout anyway.  Greg had wanted me to run these easier than last week, get a workout, but not a super hard one.  I am not sure this is because he has something "special" in store for Thursday, or he is just looking out for me ;-).

PM: easy 4, I hope.

I need to get some sleep ... and to lower the stress level ... things are way out of control right now at work.

Such a great day for running yesterday!!  I have been a Desi fan for a long time but holy cow she really outdid herself yesterday!!  And it was awesome seeing Ryan Hall be back to his form from a while ago.  And what the heck can you say besides 2:03:02 and 2:03:06?  wow. 

The blog had such a good showing too, with Paul and Nan, Mike, Barb, Rockness, JeffL, AmberG, Jose, Scott Hughs, Michael L, Alicia Christie, and Kimberly!  Congratulations everyone!

1:03:43.  Up the Yeatman Trial ... snake sightings = 0 so I still have a few more days to run on the trails! 

I still feel weird.  I am not really sick, but I am definitely not good either.  I did sleep a little better last night, but I am stressed and just not functioning at 100% (which is not good, because I am super-duper busy here at work).  Seriously, I just don't see how I am going to get everything done that I need to ... (caution: vent ahead) I am working on a huge grant, huge in terms of money (over a million/year) and huge in terms of impact for the University.  Things are so bad with research grants right now that U of A has lost 3 of these big grants over the past 6 months (NIH is not funding as many grants and these other grants did not make the cut - one of them, that I was involved in, was because it was too expensive, the others are because they did not score high enough).  If we lose this one too our Cancer Center (research-wise) is in big trouble - translating into bunches of people losing their jobs.  Anyway -- this grant is due next month.  I am in charge of the biostatistics core - we provide the statistical help for 4 projects (each project is as big as a usual grant), plus, I am also co-leader for one of the research projects.  What does this mean?  It means I am essentially working on 5 grants, at the same time as I am teaching a big service class (tougher to teach than when I am teaching graduate PhD statistics students) plus all my other duties (I am funded 40% on other research grants that all have some sort stupid timelines ;-) ).  YIKES.  Plus, I am supposed to be getting my dossier ready to go up for tenure by June.  This means that I really really really need to get my own papers written, right now I have 2 papers that I am trying to finish ... but I just don't have time.  My TA and RA (same grad student) is not doing her job, and so I might have to fire her ... anyway, whine whine whine.  I know, if I weren't whining so much I would be getting more work done ... here I go.

Happy running bloggers!

AM: (9 miles, 1:17:23).  last 20` hard (last little over two miles in 16:04, when I hit the landmark on my way out it was in 18:11).

PM: easy 4.

Tough day, very tired, I think I have allergies.  Another statistic friend of ours from Los Alamos is coming out to give a talk in the math department tomorrow, so he is staying at our house for the next couple of days.  I am glad that Dean will have a friend to hang out with for a couple of days, I have been way boring for the past few months ;-).

Have a wonderful day bloggers, run fast, have fun!

1:10:18.  Started my run up the Yeatman Trail, turned back after I saw a tiger rattlesnake about 1/4 mile in ... so I turned around and left ... my rule is after I see two I leave the mountains to them for the next 4 months.  Hiking is a little safer because you can see them easier and don't startle them, running is hazardous.  He was huge, and very agitated.  As I turned to go back to the road this couple came walking down the trail, I pointed him out to them and the guy kept trying to get closer and closer to get a picture.  His wife and I were trying to get him to stop ... I felt sorry for the snake.  

Have a wonderful day bloggers. 

AM: (8 miles, 1:10:33).  Nice hilly and hot run ... no snakes, just some javalina.

PM: easy 4

I just received a most awesome gift from a friend who is a New Balance sales rep (and a great steeplechaser), she sent me a pair of NB Minimus (trail runners).  They are SWEET (even though I can't wear them with orthotics).  I highly recommend them!

I hope you are all having a wonderful weekend! 

2:04:21.  (1:03:44/1:00:37).  (9:06/8:39).   Slower than last week mostly because they are doing some work on the trail and I had to run a slight detour (actually I ran on the part of the trail that is closed, but I had to run around some fences and down a dirt hill, and then climb a little fence to do it, sshhhh, don't tell).  I figure it might have added an extra 1-2 mins onto my time, no biggie.  Still warm (about 85F when I finished), but it felt cooler because it was a serious headwind (26mph according the app on my phone) after the turn-around.  My hair was wet from sweat on the way out, and so it was standing straight up when I finished, thanks to the natural blow-dryer -- I looked like Jersey Girl from the 70s.  

Happy Easter bloggers!! 

AM: (10 miles, 1:27:14).  23:15wu/22:58cd  15 x :45 sprints w/2` recovery.

PM: hopefully easy 4.  

My eyes are a red, swollen, itchy mess.   Allergies ... first time in my life.  I think it because it has been so dry this winter that when the wind picks up there is dusty pollen blowing everywhere. Regardless, it is not pretty ;-).

What else is not pretty?  My teaching this semester.  Lots of mistakes in my notes, a few goofed lectures that confused more than helped, I will be glad when it is over ... hopefully better next year.

I hope you are having a wonderful week so far bloggers! 

1:05:32 easy -- probably longer than 7, I just ran and ran and then looked at my watch and turned around.  I was thinking about my class this morning (where I had to apologize for confusing them and not studying before my lecture on Monday -- it is more important for me to study for the "easier" classes that I teach than the harder ones).

I feel much better today, allergy-wise, I have been using Alaway antihistamine  eye drops (my nose is just a little stuffy, my eyes are what are a mess).  Finally slept for 6 hours last night - yea!

I hope you are all doing well!!  And, I hope it warms up for you all soon (even though by saying that I am asking for some serious heat here -- you warm means I fry ;-)).  Happy running.

Payton Jordan Invitational this weekend at Stanford -- posted entries here  -- it is a LOADED field, since it is a World Championships year outdoor track will be great ... people are looking to make the qualifying marks.  I can't wait!!

AM: (9 miles, 1:19:20).  21:34wu/30:53cd.   8 x hill repeats up medium (6-8% grade) hill.  Time up the hill was 75"-80".  A lot tougher than it looks on paper.   I really wanted to find a hill that I could do 90" + up, but the longer hills are a little too steep for this, and the lower grade hills are more "rolling" than straight uphill.  Overall, it was a good workout so I am sure it was close enough ;-).  Funniest thing was that I was sort of walk-jogging back down the hill, breathing hard and feeling sick, and one of my co-workers pulled up next to me, "Bonnie, this is Denise, are you ok??"  ha ha ha ... "well Denise, it depends on what you mean by ok..."  ;-).  How sweet was that of  her though?  She is an ironman triathlete, she doesn't do hill repeats, but she works out about 12 hours/week and has a lap pool in her backyard!

PM: easy 4.

Happy Thursday bloggers!   It is indeed a good Thursday as I just found out one of my favorite running blogs is back up (Ian Dobson and Julia Lucas)!!   I also found out yesterday that Lauren Fleshman has been in Phoenix for over a month getting "fixed" by our ART guy John-the-miracleman, how cool.  She drove out in her VW van went straight to John's house, and decided right then and there that she was going to stay to get fixed.  She has been crashing with friends all over town.   It is pretty inspirational to see what sacrifices elite runners are willing to make to get to the top.

1:10:48. Nice hilly recovery run.  Nice day.  I ran down to the track and then ran on the trails and uphill home.  Feeling good, allergies much better (with eye drops).  Semester is winding down (thank goodness) ... grant is due the end of May (greater thank goodness).  I can't wait to sleep a week to catch up!

Happy Friday bloggers! 

AM: (8 miles, 1:11:32).  Early run, had to go to Phoenix to get fixed by John.  He has a new toy a ESWT machine  I can't say it was painless, but it wasn't much worse than Johns thumb (which he still uses).  It probably saves his thumb a little, since he can loosen up muscles before he gets in there and really loosens things up.  Ouch.  I am pretty sure I will be black-and-blue tomorrow, but hopefully I will finally run without hamstring pain (at least for a couple of days ;-) ).  

Tomorrow will be a marathon day at work, so it will be another early morning to run.  I fear the next 3 weekends are going to be super tough, but then smooth sailing (relatively) until August.

PM: "easy" (except for the bruising and aching "fixed" muscles) 4.

Happy Saturday bloggers! 

2:04:45 - it was somewhere between 14 and 15 miles.   It cooled off a lot last night (I think it got down to the high 40s) so I decided to go out to the mountains to run (it is a very hilly dirt road that I run laps on - each lap is somewhere between 5.5-6.2 miles long depending on whether or not I add on some other loops).  I used to run this route all the time on the weekends when I lived near the flat Rillito trail -- it was my way of getting a hilly run in.  Now that I live in the mountains every run is a hilly run, and I like to find at least one "flat" run a week -- but the weather was so nice I decided to run the hills today too.  Once it gets really hot (very soon I fear) I will need to do all my long runs on the Rillito, because there is water there and hills + heat + long miles is way too hard for me ... Anyway -- beautiful day, I felt really good, and I loved being in the mountains.  This is safe, even during snake season, because it is a dirt road and wide enough that snakes are easily avoided - surprisingly, I did not see any today, I know they are out there, but none in the road!

Drake and Penn Relays were FUN to watch!  But relays are much more fun in person than on youtube.  I can't wait for the Peyton Jordan results ... especially the 10K.  Both the men's and women's races are LOADED.  I am pretty sure the top 3 women will run in the 30's (at most 31's) and it is way possible that the men will run in the 28's  -- it is going to be great!

Have a wonderful evening bloggers.  

AM: (9 miles, 1:18:33).  Ran the first 7 miles pretty easy then ran the last 2 miles hard.  Hard meant that my "landmark" took me 18:23 on the way out and 15:27 on the way back -- I would estimate my pace was somewhere between 7:40-7:45 ... very very hilly (average 250 ft elevation gain over the little over 2 miles) and 8 mph headwinds for the last 1/2 mile.  It felt very good to open it up a little!

PM: easy 4

Happy Tuesday bloggers.  What an awesome track meet on Sunday - both the men's and women's 10K was outstanding!!  3 men broke 27:30 (and they weren't even the winner -- who was awesome, running a 27:11 after breaking away from the lead pack with *7* laps to go!!); all told there were 14 men that got the Olympic A standard (27:45)!!!  In the women's race there were 8 women that got the A standard (31:45) with a nail-biting two women show between Sally Kipyego and Shalane Flanagan for the win (Sally won in 30:38, Shalane ran 30:39)!   There just are not enough track 10K's  ... so in a World Champs year the ones that are open (to non-university runners) are just stacked and SOOOO exciting!

So ... last night we were watching a stupid comedy show (basically we had about 1/2 hour before bedtime and were kind of just killing time).  All of a sudden a mouse came "walking" through the living room.  I started laughing and sort of 'lightly' screaming at the same time.  I got up and found Titus-the-cat running around looking under my briefcase ... apparently he brought it in and then unknowingly lost it!!  it took 15 mins but I was able to catch it (using a tupperware bowl) and release it outside where he/she belonged.  We have 3 animals in this house -- you would think that at least one of them would be competent enough to keep out mouses wouldn't you? 

1:04:32 -- this is probably longer than 7, I don't have this run as dialed in as my mountain run (sigh, when will it be October?).  No big deal.

The craziness that is my life is continuing ... it is going to be a very tough two weeks.

Run well bloggers!!  Don't leave me, I will return!

AM: (~8.5 miles, 1:14:25).  26:54wu/27:31cd  10 x :38-:40sec sprints up a very steep hill.  This run was probably somewhere longer than 8.5, but not quite 9.0 ... it was a hard workout, made a little more difficult in that I did run slowly enough in the recovery down the hill for the first few, so the last 2 were super tough.  I am sure it is helping with my power though, in a way I can't wait to try the track again soon to test it out (although it is already a little hot for long track workouts - 96F most of this week, easily 86F by 9AM).

PM:  easy 4.

We have a nest on our patio, it is in a perfect corner, it drives Titus-the-cat crazy because it is "just" out of his reach.  Anyway, today the 4 babies tried to fly for the first time.  One did not do well and Titus got him.  I chased Titus and took the baby bird away from him and set it back outside on the ground.  By the time I got back from my run it was gone ... I am hoping that it was able to recover from the scare and fly off.  Titus is locked inside for the day though, he doesn't like it, but it has to be.  House cats are the number 1 reason that many of the song birds in the US (and probably the world) are at risk for extinction ... we (and Titus) are trying to do our part for the environment!

Other exciting news ... our first scorpion of the year last night ... luckily on the wall (easy to spot and not get stung).  It is funny, we have to check our bed every night before we get in ... the joys of summer ;-)

Happy day bloggers! 

1:05:08 ... hmmmm, how did that happen?  I ran my usual 7 mile route and then added on, and yet, somehow ran the same time that I usually do.  I thought it felt like I was running fast but I did not think I was that much faster ... must be all that hill work.

Have a great day bloggers!

Day 2: no scorpions in the bed ;-) 

AM: (8 miles, 1:11:14).  Hot hot hot ... so I ran slow slow slow (it was about 90F when I finished) -- I puttered around the house, worked, puttered, worked, etc.  When I finally checked the weather at 9:30 it was 89F,  yikes.   Anyway, it was a nice run, my legs felt good (probably because I am running less mileage this week -- busy busy).

PM: easy 4.

Need.to.get.out.earlier.tomorrow.

SFBD (scorpion free bed days): 3 

2:03:19 (9:06/8:30).  Doesn't look like much, but it was 91F and sunny when I finished, not an easy run really -- but not horrid either.  At least I finished strong (probably running 7:45 or so the last 2 miles).  

HAPPY MOTHERS DAY!!!  

 Yesterday Dean found a snake in our yard (a racer ... not vemonous) he tried to help it over the wall, but was unsuccessful.  He did find his way back where he belongs later in the day; meaning he was not outside looking into my bedroom from the sliding glass door. When I went outside to see if he was actually gone I found a pile of huge feathers -- no carcass just a whole bunch of feathers, they were big.  Apparently a coyote got something -- and I did not even hear or see it ... wow, it is like a National Geographic show right in my backyard!

AM: (11 miles, 1:30:24).  37:04wu/35:23cd  10 x 1` w/1` recovery.   Beautimous day ... I wanted to do a tougher workout, but stuck with what the coach had in mind.  Truly wonderful ... it is going to get even hotter this weekend, but today was lovely lovely lovely (70F and breezy).  

PM: easy 4.

So I bet you all know why I am in such a good mood?  Yes, you got it, this weekend are the PAC-10 track championships ... hosted where?  Thats right, at the U of A!! Yippeee!!  Two days of live track action,  Oregon, Stanford, Washington, UCLA, ASU, U of A ... yippee!!  Good track action!!  When we lived in Nashville we were lucky to see the SEC meet, which had some incredible sprint action, but PAC-10 is a distance powerhouse!!  Should be a blast!

Happy Tuesday bloggers ... back to grading finals ... sigh. 

1:12:02.  Pretty nice day, got out late because I had to get up super early to finish grading my finals so I can post grades today.  Things are very very very busy right now on the grant.  I don't even have time to list (thankfully for you and me, as I don't want to see it all in writing) all the things I have to finish by Monday.  I hope so bad that I can take some time off to go to the meet this weekend!

Happy humpday bloggers!!!