Moving Forward

6 miles after work, at a slow recovery type pace. I had to stop at the 2 mile mark for a pit stop. And then again in about another mile because I was having some technical difficulties with my music. Or I guess it's with my ear buds, I think I sweat so much that I short out my headphones all the time. I usually need to replace them about every 6-8 months. Anyway legs felt pretty heavy and tired today. My heel was OK today... in fact it was my hip that was bugging more today. Oh well onward ever onward LOL.

Pretty nice run tonight... it got a bit warm, but there was a nice breeze that made it more comfortable. Ran the parkway and seen a few of my regulars. (guy in a wheelchair with girlfriend/wife, middle age lady with parents and dog) also saw the Willey Neilson guy but he has had a haircut so I guess I can't call him that anymore. Had to take a double take when I saw him with a nice man haircut. Felt pretty good for the most part. Had a few heart palps at the first little bit that made me have to cough. I guess I need to watch my stimulate intake (i.e. chocolate, caffeine.) I really need to try and do some speed work... I'll try that tommorrow. 

7.07 - 1:00:32

laps: 8:31, 8:29, 8:48, 8:44, 8:25, 8:25, 8:36

Aghhhh I had it all typed and then it didn't save... this has never happened before. But I will try to remember it all again. My first sad attempt at a Yasso workout. The plan was to run from work to my old high school and do the yasso workout then run back to work. I though it would be about 2 miles to my old high school but it was a bit farther. Had to stop at the library a block before the school and take a pit stop. Got to the school and man has it changed!! and lucky for me there was only one older guy on the track walking and one football kid practicing kicking. 

2.74 - 8:58 (I think I need to slow down this warm-up a bit)

.50 - 3:43      7:30 pace

.25 -2:21       9:30 pace

.50 - 3:50      7:52 pace

.25 - 2:27      10:03 pace

.50 - 3:57       8:03 pace (starting to really feel it)

.25 - 2:35      10:36 pace

.50 - 3:54       7:59 pace

2.72 - 9:13  (I didn't do the lap around the track... I just caught my breath then headed back to the car)

8.16 miles - 1:12:25

So that was it... you are to start with 4 and work up to 10.... crazy!!! This was a mental and physical workout. It made me realize just how far I need to go and made me rather bummed about that. On the other hand I'm happy that I completed the 4 that I had set out to do... there was a point while I was there that I thought I could just not do them and not even report about this run... so I'm glad that I held myself accountable to finish it to the best of my ability and report the outcome here. The miles to the school are on a busy street with little to no shoulder and little to no shade.... YUCK!! It was in the upper 80's but I took my hand held bottle so I had water and that helped. I will try to plan on this type of work out more often, I'm not ready yet to report a schedule here.

5 very slow miles... legs felt pretty heavy but that was to be expected. 

About the same as yesterday...but my legs felt better. Somehow I didn't pack socks in my gym bag this morning.... I usually have 2-4 pairs at a time in my bag just so this won't happen, and I thought I saw an extra pair in my bag yesterday. Anyway I got a small blister from not having socks... I could feel it the last mile. Then I took off my shoes and ran a VERY slow quarter mile. Grandkids spending the night tonight, and running with Sue for 10-12 (depending on how we feel) tomorrow. Have a wonderful weekend bloggers!

Pretty good run with Sue today... both of us were pretty tired today so we took it slow. I think we averaged about 9:30mm. I forgot to reset my garmin to auto lap, so I can't post the laps. Nice day but it started to get pretty warm. Today is supposed to be hot, then we have rain and a cooling trend YAHOOO!!! Hope you are all having a wonderful weekend... got to go play with the grandkids :)

11:50 - 1:53:14