Believe to Achieve

27 degrees out and i left my stretch warm pants at the saddle of timp last month.  ugh.  used them to sit on the saddle rock to eat a snack with melanie.  i remembered them half way down saddle.  anyway so no good pants and not ready for the cold so went to the gym.  8 miles i wanted but seemed daunting task with daylight savings kicking my head again.  i like the same clock messing with it makes my body a mess. anyway 1/2 mile 834 pace on the hard tms that feel uphill. thought it was an easy one then realized it was the hard one.   i forgot what the indicator for hard ones were its been that long.  only three times to gym in like four months.  ok so i then walked up hill 4 perccent 4 mph x 2 min and ran 7.0 x 8 min.  then 4.1/7.1 same timing.  then 4.2/7.2,  4.3/7.3.   back to 4.0 but 7.4 for the 8 min.  4.1/7.5, 4.2/7.6  to 8 miles.  sped up to 8.2 mph at the last quarter mile and for the last five sets ran uphill for last 30 secs of each 8 min segment before turning down pace to the walk pace.  Felt strong but also tired/sweaty.  finished with stretching on tm my legs and hips.  also walked backwards at 2 mph for 5 min.  not sure just heard it was good for you :D  knees??? hips???   67:36 for the 7.5 miles = 9 min avg (which inculde 14 min of walking at the above paces).  the walking was fast and steep so not recovery at all.

lovely chilly run with melanie, it had rained before it.  started 745 am from willow park.  4.25 out and back.   944 avg.  nice and easy.  feet got soaked.  fall and winter in the air at same time 

worked last two days.

got to gym for second  time this week and felt depressed being there.  i love running outdoors in the warm.  now cold and not adjusted and left my pair of nice pants on timp

decided to just start at 7.5 mph and see if i wanted to increase every mile or every two miles.  i felt so good that i increased every mile 0.1 mph except last mile i increased every 0.2 miles for first half mile then every 0.1 miles last half 

61 min.  at 60 min tm slowed to 4 mph i had to bring it back up to pace which i brought to 9.2 mph and faster i think 9.7 mph  7:35 avg

felt soooo goood .   stretched and did weights and abs.