track fan

2:16:14 (1:12:22/1:04:52). Was supposed to run the last 2-4 miles at 1/2 marathon pace. Because I am still acclimating to running in the heat again (it was 80F and sunny again today when I finished) I decided to run the first 12 as slowly as possible and then ease into pace, running the last 2 miles at 1/2 marathon pace. I started running faster at mile 12, but did not get a split as I was trying to run by effort - based on my later splits I am assuming this was at 7:50-8:00 min pace. My last 3 miles were: 7:43, 7:22, 7:08. I was pretty hot, but did not feel nearly as bad as last week. Though I did get pretty bad cramps within about 10 mins after stopping and getting water ... so I timed things just right. I usually takes 2-3 weeks to "adjust" to running in the heat again, hopefully next week will be even better. I really hope so, since in about 3 - 4 weeks today's high (~86F or so) will be the low. Sigh, oh winter where art thou? ;-).

Today was really a day of reflection for me on my run, there are so many people in need of thoughts and prayers. The death of the Polish president, the death of the coal miners in Kentucky, and so many of our bloggers are going through their own personal trials. And yet, so many of us are blessed and getting ready for personal triumph (or like seeaprilrun have already triumphed! yea!) in a little more than a week! Good luck everyone!

One more thing was that I watched Michael Moore's Capitalism: A Love Story last night. Though there were some parts that were a bit over the top, in general I just can't believe that anyone can watch that movie and not want to revolt. Seriously, sickening amounts of greed.

One more thing -- I just finished reading this months Running Times article on Sammy Wanjiru -- holy shmolie -- that man is TALENTED. At 18 years old he was running as fast as most elite athletes run 2 years post college (26:41 min 10K)! Given that he is only 22 it is likely that he will surpass Bekele and Gebs times by the time he fully matures. Truly remarkable.

AM: (8 hilly miles, 1:09:47).  Last 5` @ 5-10K pace ... very invigorating stuff ;-).

PM: (easy 4).

Busy day, as usual.  I want to stop and smell the flowers, but I am too overwhelmed with stuff.  

Have a happy day bloggers! 

1:04:32.  Beautiful day on the Yeatman trail.  Decent day in class today ... so it is good.  Bad was we just found out we will be getting a cut in pay during the next fiscal year (technically we are state employees, even though 50% of my salary comes from NIH grants) [NOTE to any academics out there in fastbloggosphere: it is a "furlough", this is just a way to give a pay-cut because as you know you can't actually take "days off", even on the weekends).  I personally think that this is bad in part because it is going to be a distraction in getting our jobs done.  Politically, I think the moment the email went out today there were a slew of lawyers that swooped down and started filings similar to the ones that state workers in California have (by the way the state of Arizona is in far worse trouble than California) ... also we have a state tax increase that is going to be on the ballot in 2 months -- and this is a 'warning' of even dire measures if that tax does not get passed.  All and all, it is a  messy, yucky thing that everyone is crying, yelling, whispering, etc. about ...like I said, a distraction.  ho hum.

However, I am going to be grateful that I had a great day of running, I am relatively healthy, have some awesome fastrunningblog friends who are going to rock Boston and can't complain about much (well, I can, but I won't ;-)).  

Have a good middle of the week bloggers!

AM:(14.5 miles, 2:02:26). 29:01wu +strides/28:55cd. 6 x 1mile w/800 recovery. Aerobic capacity intervals -- I wasn't really sure how fast to run these, the intervals are a little long for a true speed workout, and the over time being out was long as well, so I settled on 10K to 10K +10 secs (7:00-7:10 pace). I really thought of this an endurance (stamina, if you will) workout, the hardest thing about it was the time on my feet. Anyway, splits were:

7:01 (4:29), 6:58 (4:31), 7:06 (4:33), 7:05 (4:31), 7:04 (4:07), 6:59

Fitness check, when I did these last year, before my Carlsbad 1/2 marathon, I did 5 x 1mile in : 7:09, 7:05, 7:09, 7:08, 7:06. I really am not expecting to PR next month, at least not by much, but it is good to see I have gotten just a little faster after focusing on 10K speed this year, it gives me hope for a good marathon next year!

I actually was out there through 3 different groups of people doing workouts. First were the fire department guys who were walking with weights on their backs - these guys were kind of a pain because they were walking 2-3 across in lanes 1 and 2, which means I had to swing out into lane 3 to pass them. Then there was a guy, much faster than me, who did a ladder workout of some kind - seemed like 400-800-mile-800-400. Finally, there was an army guy getting ready for his 2.5 mile run (I know this because I talked to his coach while I was cooling down).

It was warm out -- I was seeing stars again by the time I climbed the dreaded hill home.

PM: (4 miles easy).

Have a good day bloggers.

1:20:18.  Ran with my friend Merry and another teammate of Merry's. Both of these woman are much faster runners than me (Merry just ran a 3:18 marathon - and she is 55; Melissa is a 36 min 10K'er).  I made them promise if I ran with them it would be a recovery run -- there were a few times they just took off from me (I just ran the same as I always do), and then they would realize I wasn't there and slow down ;-).  It was nice.  There is a 10K race coming up and we ran that course (it is brutally hilly, I mean truly about a 1` to 1:30 time cost course, I am glad I am not trying to race it) and then added on.  I was going to put 8.5 down (since I usually round down), but I need to get over my phobia about not having round numbers in my mileage ;-) -- since Merry had a garmin I am writing what it said -- I hope the .7 makes through the day without me logging back on and rounding it to 8.5 ;-).

Happy Friday bloggers, I am so glad the week is almost over! 

AM: (8 hilly miles, 1:10:55).  I can't believe how good I felt today.  I did not sleep as long as I should have (I got to bed late because I got home from work late and Dean and I were up late discussing life and work stuff -- ok, we were talking about statistics I will confess).  It was hot, and it was hilly, but I felt nice and relaxed and was breathing out of my nose the whole way, and I still finished almost 2 mins faster than I usually do ... AND then -- I went and took some pictures of a cactus that is blooming down the road ... I will post tomorrow, hopefully.

PM: (4 miles easy).

Have a wonderful Saturday bloggers!  I hope all the people racing in the SLC 1/2 today had wonderful races -- and you Boston folks, stay cool and think positive thoughts!