track fan

between 11-12 miles, 1:37:19.  My scheduled workout was 90' thirds progression run (first 30' easy, middle 30` medium, last 30` somewhere between half-marathon and marathon effort).  Since this course is a little on the long side, I did not start the middle portion until about 35-38 mins into the run).  This was a two hilly loop course, each lap has an average 7% elevation gain - max elevation of 15% grade (last 2 miles pretty much uphill the whole way).  I figured it would be good for my "head" to be challenged this way - plus it makes me focus on running by feel, and not pace.

It was pretty tough the last 10`, probably tougher than it was supposed to be, but ... I ran the first loop in 52:14 (I started running a little harder the last mile of this loop, so on a "normal" day I would probably run this in 53:30 or so).   Second loop in 45:04!  Whoa.  I had no idea I could do that, although I did feel like I might throw up the very last push up the hill (I did not) -- and  now my bum and hip are killing me!

AM: (9 miles, 1:10:45).  70` with 45` Steady State run in the middle.  First SS mile (based on pretty inaccurate mile markers on the road) was 7:50, last was 7:21.  Ran on Beach Rd. in Gulf Shores, Alabama.  It is h-u-m-i-d here, and windy (gulf on one side of the road, bay on the other).  Can't believe I just did two of these sort of workouts in 3 days.  Welcome back to training!

PM: easy 4.

Merriest of Christmas wishes to you all!   

1:01:32.  Very slow recovery run in the 21mph wind, residual from the storms that hit the area last night.  We are in Gulf Shores, AL.  Near Mobile that had several tornado's last night - we were watching basketball and there were so many warnings that came over the airwaves: tornado's, severe thunderstorms, coastal storm watch, coastal flooding ... wow.  Our lights sputtered on and off, but we were pretty unscathed.  Winter on the gulf ... 

We had a nice day yesterday -- lots of food (but I behaved pretty well), lots of laughter!

Happy trails bloggers! 

AM: (9 miles, 1:11:43).  fartlek run, 10 x 2` w/1` recovery

A little more difficult than it looks ;-) (close to 10 x 500-600 meters with 200 recovery) - plus, even though the mileage is a little low this week, relatively, it has been my first higher intensity week since my treatment.  You've got to start somewhere!!

PM: easy 4.

One more run in AL and then -- back to AZ  -- happy after-Christmas-but-before-New-Year, bloggers.

easy run, last one here in Alabama.  In a hurry -- we had to stop by the Maxwell Cancer Center (Southern Alabama University) for lunch.  Dean has some colleagues there that he is working with on a grant ... I got a "free" lunch, and then a nice office to sit in and have a couple conference calls -- good times ;-).

It will be good to be home ... Dean's Mom cooks too much ;-)  -- even today we were trying to stuff lemon scones into my bag!!

Happy Friday bloggers! 

AM: (8 miles, 1:08:45).  Easy run on the "radiation run" ... back in Tucson! It was a wild ride home, lots of storms, arrived at 1:30 AM.  Had to get up early to go pick up the dogs ... and Zula the cat started wailing at about 4 AM (she was lonely).  To avoid Dean getting up and locking her in the laundry room (which I thought might add insult to injury) I got up and lay on the couch with her until about 6 AM (silly thing to do for a cat, I know, but I did feel bad for her).

PM: easy 4.

Hope you are having a wonderful weekend bloggers!!  I am looking forward to some longer runs this coming week ... Let the training begin!