Believe to Achieve

really cold halloween run.  af cemetery to pg cemetery passing by my house with summer, jane, chandi and julie e.  i was way behind.  9:45-10 pace. pressure by end in sit bones.  also aches side of hip/glute right side to lower back at beginning.  legs felt tight and no push to go faster due to body/bone aches in back and knees.  need to lay off sucrose after today x 3.5 weeks until thanksgiving.  hope i can do it.  pinky pip joing very swollen last four days.  i try not to bend it at all.  feels gout like.  

2 miles to vasa at 3 pm with Amber.  19:33. 9:46 pace.  Legs then arm machine weights. 5 legs 6 arms. Three sets of 15 per set.  Jog home 19:16.  9:38 pace. 

Counting this peloton tm 30 min hike  12 incline 3-3.5 mostly 3.5 mph. 8 mph 3.7-3.8 mph.  5 mph 4.3 mph. Some at 4.4.   Good work it sweat.  Then a 10 min arm workout.  

29:41.  3 min jog, 1 min walk, 4 min jog, 1 min walk, 5 min jog, 1 min walk, 3 min jog, 1 min walk, 5 min jog, 1 min walk, 5 min 41 second jog.    home to manila elem to discovery to 1100 n and down to road to squires house then west then up 1300 west (north) then to my road.  to house in 29:41.  9:31 pace for 3.12 miles which includes 5 min of walking. avg jog speed 8:42-8:46

3.39 with Amber. 5 min. Each warm up. Me 6.2 to 6.   While other did weights Then one min ons and  offs    With speed me 7-7.8.  Mostly 7.4-7.6. Good workout.  Done at 30:15.   Then I jogged another 1.6 miles to 5 miles.   First half mile 7.0 pace.  Then one mile 6.5 avg.  913 pace. Lower right back aching.  Like the disc again like a few days last week.  No hamstring pain until the squats the actual muscles spasmed so babying how I change positions. Only hurts if I bend to sit.  5 miles 44:16 including switching off to do weights.  8:49 avg.  though I only ran 3.39 of it.  Giving credit for the weights as the cardio was there.  

Out And back 3.5 with Melanie. Halloween half finish by Timponogos hs. 10:20 pace then last 2 miles I sped up wity 5 kers.   Very cold out. Was so frozen.  Legs so stiff from leg workout yesterday.   Groin hurt going fast down hill.   Not sure of pace.  Finish clock 28:40. But we joined them. 7 min  into run.   For the slow ones at ther middle to back.  A guy I was bu said almost to the mile at 9 something minutes. 0.9.   Courtney ran 40:04.