Believe to Achieve

4 mile warm up in 32:40.  8:10 avg.   3/2/1  minutes  repeat x many with pace starting at 6.6 mph increasing by 0.1 mph at each interval until at 4 miles. ended about 8.8 mph.  Brief potty and stretch then 3/2/1 minutes with 2/1/1 min recovery jog at 6.7 mph. briefly 6.8 (like two of the minutes).  On minutes 8.8/9.1/9.3 x 2.  8.9/9.2/9.4 x 2 with last 30 seconds to 1 min of last two faster.  so like 9.6 on the last minute by end.  5.42 miles in 40 minutes.  7:22 avg pace.  NO stops.  Pushed to increase pace on third.  tiny tug sit bone left. 

Achy.  Joints. Ate bad all week. Tons of sugar.  So detox today started. 9:22 avg.  just felt achy.  Pushed through best I could. .  Warm.  60 degrees.   Ran to art dye long way to trail across from old AF hospital.  Then down silo road through new neighborhood and down.  

Just  struggled. After pt yesterday hamstrings sore.  Wasn't going to run but got out at 1043  am. Ran to gym. Real easy. 9:36 avg.  then ran on mile 10 miles.  6.5 x 2.5 miles. 6.6 x 2.5 miles.  Off at three. Water. 7 straight no stopping. 61 min with last two miles at 8 pace even then ran home very slow.  Pace for the 7 -8:42 avg.  last two miles about 9:44 avg. first mile didn't record. Was feeling too focused on watch. Famished. Home at 116 pm.   Amber stopped to say high.  She ran outside then did weights.  This was a get it done run.  Lots of mental over physical.  Hungry.  Tired.  Thirsty. Hadn't eaten. Since 9 pm.  

1 mile. Potty. Tm. Vasa. 3 miles 25:40.  No stops. Stretch at end.  4 miles 31:54 no stops. Progressive faster.  Felt good. First run in12 days off.  Last week lots of walking at Disney world and universal.   Three days first universal.  One Epcot.  One magic kingdom.  Die hard days.  Worked three days before we left tues May 9.  And two days day after back Monday May 15 

Up south fork with Julie and melody.  Only ran with them about 1.3 miles.  Stayed with them up the fork the first mile but left them at their stop to continue.  So turn around I know they'd be pretty fast and I have no speed on downs yet.   9:37/9:05/8:59/9:10/ -stop up top waited for melody then decided run a little down to melody and back up  30  -40 seconds -8:09/7:32/7:26/7:26/7:26/7:51/7:49/7:42/7:48/7:57/7:55 last 0.31. 

Tm at vasa.   Easy effort. 

Worked last two days.  Pretty tired. Forced 8 miles.  Tm vasa 

So tired. Achy. Hair dye perfume yesterday.  Extreme achiness.  Has pt appt too she scraped too hard my right after left problem side piriformis and now it's mad (Monday ). But today I wes just really sore and achy. Did silo road to Murdock to mile 3 and back.  On way back more and more fatigue achiness.  Dehydrated too.  Hungry.  No food since early last night.  Walked home two miles in lots of achy pain.  30 min miles   Nearly crying from extreme fatigue.  Washed dye and perfume out of my hair.    Gear up and see if I rest all day o can move for 5 k tmr that o signed up for last December.9:44 avg. last mile 10:20 and I lost it.  

Warm up. Arrived capitol 7:34.  Ran aboot 16 min warm up. Memory grove.  Bathroom.  Dart up hill to put shirt in car.  Didn't know what to expect up hill 1.55 miles Amd back.   Passed quite a few runners. Aboot 8:20 avg way up. 6:46 down. No watch. Just going off sale saying he made it to turn around about 13.5 min and I was ahead of him   He said he could not catch me going 6:40 pace   Jogged afyer for a bit here and there Amd up to cat again twice more   And around capitol   23:41 7:38 avg   3 rd master  won 20   I wax behind a 41 year old and 54 elite runner.  6 th overall   

Tempo not registered.  Sciatica right side.  Almost didn't run.  But as I warmed up first mile felt better and better. Goal was tempo marathon pace or just a little slower. 47:14.  6.2 miles  7:37 avg   Didn't feel spent   Felt good nearly entire time   No music   Nice course   7:42/7:27/7:29/7:38/7:41/7:43   Last 0.2 7:42 avg  avoiding going through finish (47:28 for 6.23 miles for avoidance of 5 k runners etc And right of finish ) 

Walking bad.  Turning over in bed hurts sit bones.  Reminder of recovery last year.  Work waddle 

Really achy.  Think I got Covid in my bones.   Two weeks ago similar to Covid headache three days in a row.  Last week hair dyed and body aches so bad next day couldn't finish run though going slow.   Managed the 5 k sat and 10 k Monday   Felt good sat warm up.  Monday no warm up but felt achy in spine and left sit bone.  But handled run well not much pain. Then these two days Tuesday and Wednesday huge flare of arthritis pain.