Track day! Plan: Cut down mile, 3/4, 1/2, 1/4 fast, hard pace. I had a bad night with my back. Just when I think I have it figured out it goes and changes on me! Usually I can figure out what caused my back to hurt so bad through the night...(sitting on hard chair or in car too long, bend over work, bad shoes, etc) but yesterday I didn't do anything that should have made it flare up. So waking up this morning was a bit hard since I didn't sleep well. But getting up is always the key to helping me feel better. I do better to get up and go run than to try to stay in bed. The pain goes away with movement. We drove down to the HS track and started with a mile and a half warm up. To start off my speed work I took off the long sleeves, the ear warmer and the gloves. Shorts and short sleeves and my red racers were perfect for the workout! Saw several friends out getting some speed work in also. Last time I did this workout it was Jan. 11. I think I reported that it was 13 degrees. (And that was waiting until the sun came up.) This morning was great! A little wind but not bad at all! I don't have the time for each segment, just the pace: Mile: 7:36 3/4: 7:15 1/2: 6:53 1/4: 6:11 After a few more laps for a cool down I headed up to be with the Iwannarunna ladies while Tom took the long way home. I still have 11-13 hanging in there with my start up running group! Just two and a half weeks until their big day! They are doing so good! | 
