Believe to Achieve

SW today.  Plan 18 x 1 min on/offs at 10 to 10.3 mph.   HOWEVER I changed it to 15 after my warmup changed into HILL work due to my awesome neighbor Melissa.  I am usually at the rec before her, leaving as she is coming.  Well I was coming as she still had about 20 minutes to go.  I slept in.  A special treat I give myself once in a while. Sleeping in is 645am.  I had to get the kids off to school and got to the rec by 8am.  Well, HOLY SMOKE Melissa was doing some awesome workout and when I went up to her she was doing 7mph at 7% grade.   Hello....I never do 7 percent grade.  But after Saturday I knew I needed to add in the hills again.  So after a mile warmup (2% and 7.1 mph, 8:27 pace)I did  one min on/offs at 7 % incline and 7.3 mph (8:13)pm x 6.   Offs were at 2 %.    Gee whiz I was already tired for my sw.  Got off tm and pottied and got back on within a minute.  Ran two minutes easy and started the on/offs.  

9 x 1 min @ 6 min (10mph) 1 percent incline x 1 , 0.5 percent for 8)    Offs at 7.1 mph (8:27) and 1 percent incline.

2 x 1 min @ 5:56 (10.1), 0 percent incline.  Offs pat 7.1 mph, 0.5 percent incline.  I got off the tm for a water break after 10 of the repeats.  That helped me recover better to move on to the last five.

2 x 1 min @ 5:52 (10.2mph), 0 percent incline.  Offs at 7.1 mph, 0.5 percent incline. 

2 x 1 min @ 5:49 (10.3mph), 0 percent incline. Offs at 7.1 mph, 0.5 percent incline.  

1.5 miles cool down,  mostly 8 average pace, started at 7.1 mph.   1 percent incline. 

OKAY this was not easy-- I was weak.  Always am the day after Fast Sunday-- fasting two meals and not making up for it with one meal.  So lots of calories lost not eating two meals then getting up and only drinking 1/2 glass of orange juice before the workout.   Average pace for 6 miles 7:10.  First three miles ap was 8:18 (the hillwork miles and warmup miles).

five brrr cold miles at 445 am  before work at UV nicu at 6.  easy pace 820. stiff legs didnt make it seem easy though. numb and stiff. blah run. 

easy early 440 am run.  warmer. 6 miles. 7:59ap.  11strides of 0.1 miles on/off. ap 6:04. tells u how slow other miles were but strides woke me up. worked all day at af level 2 nsy.

pm...1.2 miles w/ courtney to her soccer practice at 550 pm. 9:39 ap. so nice. Morning 530am: Met Kim (and Jane, and two other girls, forgot their names, oh yah one was Delightra) running to her house uphill...8:11 pace for warmup 1.14 miles.  Worried I wouldn't be able to keep up with Kim but it turned out quite well (minus the fact that I can't see well in the dark and landed in a nice puddle in the first mile and we a had several other dark tunnels to traverse).  I was even able to talk the whole time and it was just us.  The others were slower (Jane pregnant and all).  We actually never saw them again until we got back. They did 9, we did 10.  Five out and back into the hills of Cedar and Highland.  AP 7:21 for 11 miles (one back to my house included there). We stopped quite briefly and got water/gatorade at four miles and turns out that wasn't where Jane put the water....this time...hmmm???  we are thinking it was Jane's stash from another run.  The gatorade was unopened when we got to it.  PHEW!!   Then Kim had to potty at mile 5, hee hee.  I like going with this group as I don't ever take water or stash it.    We talked for five or more minutes at Kim's then I ran home one more mile.  splits for fun--8:11 the nice hill!!, 7:52 a longer hill, 7:11, 7:27 (hill), 7:05, 7:10, 7:10, 7:18, 7:04, 7:13, 7:07 okay all the miles were hilly. We ran a consistent effort throughout. Since this was an out and back you can pretty much tell how the hills help/hinder pace.  The steeper downhill we didn't push much as my stupid heel doesn't like the slants with pounding.  So this was a good workout. We didn't ever stop talking so that is a good sign. It was one of those medium tempo runs that you gotta throw in there once in a while to make your body remember paces.  We were loving the nicer air temp!!!  I was a little overdressed. 

wow cant believe i made it thru that depressing of a run. my cousin dropped by early this am for a visit. hadn't seen her in a while.  it seems our visits are further and further for no known reason...so when she comes it is one heck of a time.  bcause of her visit i left feeling more tired ....i slept 8 hours...and still wiped out?  i wanted to quit the first mile...but instead i just took it stride to stride.....so easy, no pushing....only saw mile laps..ahhh first mile 8:52.  thoght i was slower. i ran 8 miles rolling up....including 1.5 miles up af canyon.  i didnt stop once and no fuel on run. a couple sips of sour milk....ick.  threw that out ...before leaving. and a couple bites of a marathon bar that jane gave me for my birthday. i seriously wanted to lie down and just sit there but i did it. my heel is a angry thorn in all my running and today i did all i could to not aggravate it by running on the toes of my right foot and normal on left. felt so unnatural.  oh well. ap for 16 lonely miles 7:56.  nothing pushed cause i couldnt. all what i felt relaxed doing. really not a fun run though. need some estrogen and iron i think.   PM--520pm.  Rec center with Courtney and Amber.  Started with Courtney but finished with Amber.  AP 9:00.  10 mm with Courtney. 8 mm with Amber.  Upper body weights.  Ate a little too close to this workout so abs were very brief.  I could taste the squash soup.  Fine on run though. 

the wind and late night with cousin was a bad combo for an early am run before work. day off. 18 yesterday so not disappointed in mileage.    ALSO daylight savings tonight and last year was a disaster.  this year i am going to not push myself to a workout.  sleep more important with the time change.