Denouement

Ran 6.5 on the TM.  Retaped in the afternoon in preparation for tomorrow's workout.

Did my 4x2000m tempo interval workout in the TM since there was snow last night.

I dislike running the TM, my music seems more boring, it just drags normally, but I haven't done a speed workout on it in over a year.  It actually went really well, and was less boring, I bet because I had more to focus on than the little dot going around in a circle.

TM @ 6000ft elevation, 1.5% grade,Warmed up 30 min (3:75 miles)

Goal pace is 6:00-6:12, 3 to 4 2000m, 400m rest between.  I wanted to do four.  

1 - 9.6 for first two quarters, 9.7 for last three quarters, bathroom break instead of 400m

2 - 9.6 for first quarter, 9.7 for four quarters, 400m rest

3 - 9.6 for half a lap, 9.7 for 3.5 quarters, 9.8 last quarter, bathroom break instead of 400m

4 - 9.6 for half a lap, 9.7 for 2.5 quarters, 9.8 one quarter, 9.9 one quarter.

So just turned the screw a tad for each interval.  Felt good during it, only really slight left ankle issues.

3.75 miles cool down (30 min).

PT appt this afternoon. Left knee and ankle worked over, feet retaped (I learned how to do it myself!).

Way fun lunch with some blog ladies today.  Yum and fun.

Core this evening. 

7.76 in 7:49 ave pace.

Long run today because of travel.  Met Holly at 5am, ran 8 with her, then more on my own, last 2 miles fast finish: 6:17, 6:13. Last mile was hard but I pushed through.  

1/2 of a core workout while waiting for the kids at gymnastics. Way embarrassing and way public.  

Running like a chicken with its head cut off packing at night--that counts as cross training--right?

Woke up at 3am.  Caught a 6:30 flight to San Fran.  Have a 4 hour lay over, so I ran outside.  I was like a kid in a candy store--giddy with excitement to run in the sunshine and in shorts.  Ran from airport south, along the bay.  Then did PT exercises in the airport.  Very dorkish.  On my way to Hong Kong.  A short trip (6 days with travel) with my husband, who is speaking there again.