Denouement

Walked 1 mile, left groin niggling. Stretched, walked another .5, then ran 3 miles, starting around 8:40, and going up .1 mph each .25 mile, so went from 8:40 to 7:30 pace.  Manageable hard toward the end, like marathon pace. .5 mile walking cool down. 5 miles total on treadmill.

Then hopped on elliptical for 30 minutes.  Hard parts were especially hard, perhaps because I had already pushed it on the treadmill?

21 mph planned this week.  Have a PT appt this morning.  

AM:  9.04 miles total, 4 running 

Ham still feeling nice, still hurty when I stretch, but much less tight today, still some niggling in left groin (Orrock didn't get to this injury).

Met MacK, walked 1.35, then stretched (it was soo cold this morning!) and then because it was cold she didn't want to run the farmlands (good call), so for our run she led me up the hill we just walked down.  I huffed and puffed beside her, then flat miles for 2-4, our miles were 8:19, 8:09, 8:01 for the last three, the first one was uphill and in the middle of a split, so we don't care about it's pace :) We then parted ways, and I walked another 3.69 (12:34 ave pace).  My hands were freezing and I knew I needed them to get my key off my laces, so I started to fartlek walk and that warmed me up really well. .  

When I got home I jumped on the elliptical just to warm up, then kept going until I hit 100 cals (6:23). 

PM: Walked 1 mile warm up, stretching and ab workout (watching biggest loser, that's one way to motivate myself to not eat something naughty at night, had an orange instead). 

Bad sleep!  I kept waking up and dreaming of missing my alarm.  Lame-o.

Walked 2.5, then ran 3, then walked .5, ave pace for running 8:40.  MP3 free, had Jars of Clay and Lincoln Brewster replaying in my head.  The sunrise was so beautiful!

Will do elliptical this afternoon. 

PM:  man, sweated up a storm on a killer interval workout on the elliptical:  3,3,4,4,5,6,7,8,5,6,7,8,9,6,7,8,9,10,5,6,7,8,9,6,7,8,4,4,4,3.  I am beat.  I gotta go get a water bottle. 

AM:  When my alarm went off at 5am I was deep in sleep, so reset alarm for 5:30, but by the time I had reset my alarm I was awake.  

9.3 total, 3.5 walk, then 4.4 run (trying for 4 miles started slow, sped up, ran for 36:00, so 8:11 pace), then walked back to the car. ave pace for walk: 12:22

2 servings of cream of wheat, 1 tbsp cocoa powder, 2 tbsp granulated sugar, 1 cup milk (should have done just 1/2 cup of milk): 455  cals.

PM: 1 mile walk, stretching and regular and side planks at my son's flag FB game (I am the biggest geek there, but I am a limber geek!).  He won his game!  They are now 4-2.  Then ball crunches at home. 

AM:  quick indoor workout:  1 mile walk, stretch, another .25 walk, then 3 mile run, starting at 8:34 pace and 8:00 pace from 1.25 to 3 miles. Then .25 walk cool down, and 20 min elliptical: 3,3,4,4,4,5,5,5,6,6,7,7,8,8,7,7,6,6,5,5.  You know you are thirsty when you just lick up the sweat that rolls down your face.  Indoor workout accounts for dip in weight, but I was still thrilled to see 135!  So happy to weigh less than when I married Paul (at 19) again, even if for a couple of minutes :D

Sweetness!

First a confession of my sins from yesterday:

One kripsie kreme w/ choc frosting (because that's the only way to have them), 2 diet dr. peppers, a 5 guys burger and split fries, 2 choc chip cookies, magleby's giant chocolate cake slice - and I ate the whole thing. 

 We had major, very big good news in the family yesterday and we celebrated pretty hard.  So to weigh the same as yesterday is unexpected and another cause to celebrate :D

For today's workout, the plan was to walk 8 and run 4, my first 12 mile day since Feb.  I saw MacK and her crew (Aubrey and Kent) and asked them if they were going fast or easy (I can't tell) and they were evasive, so I joined them.  Kent later disclosed that they picked up the pace when I joined them, and said we were sub 7:00 pace for 2.5, but I don't know the exact splits. Aubrey gave me a 7:00 split for one mile so I'll call that my new post-AS mile PR.  They were just cruising but I was was obviously in fast tempo pace from my breathing.  It felt so good to let runners pull me along.  My PT has told me to do my fast miles on the treadmill for now, but I couldn't run that fast on a treadmill, it would spit me off, but getting pulled along makes a fast run seem more doable.  I'd say the effort was 5k-8k effort , was working.

I don't have exact mileage but I definitely got at least 12, perhaps a little more than 4 in running and a little more than 8 in walking, from the splits I was able to catch.  2:17 for the whole thing.

Hugs and kisses to all my friends out there.  Chocolate cake for everyone!