track fan

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 ...