All it takes is all you've got

8 miles in 7:28 pace

Ran around Standley Lake.  Not super energetic this morning when the kids woke up at 6 a.m. I'm transitioning out of vacation mode where I slept in to at least 8 a.m. every day.  Felt okay on my run.  Shin a little sore and bruised from Saturday's crash but other than that, body feels good. 

Did Ab-Ripper X with Aaron when I got back from my run which was 300+ crunches/sit-ups.  Then did 3X25 push ups and 3X10 pull-ups.  Little rusty on those.  I slacked off last week and now I gotta get going again! 

10 miles in 7:31 pace

Met the group at East Boulder Community park

20 minute warm up, stretching, strides

4X45 seconds in 5:25, 5:19, 5:32, 5:27 pace w/ 75 seconds recovery jog between each

4X2 minutes in 5:45, 5:58, 5:27, 5:33 pace (first two were slight uphill, second two slight downhill) w/ 90 seconds recovery jog between each

2X4 minutes in 6:16, 5:47 pace (first was slight uphill, second was slight downhill) w/ 2 min. recovery jog between each

4X60 seconds in 5:25, 5:13, 5:42, 5:11 pace (every other slight up or downhill) w/ 60 second jog in between 

20 minute cool down

Colleen lead the group again today and she did the workout in full effort with us instead of taking it easy.  Dang she is fast!  I stayed somewhat close to her on the 45 second intervals but I was a good 20-40 strides behind on the longer intervals.  Simon, the tri coach who brings his tri group to workout sometimes was there too.  He is coming back from injury and this was his first interval workout in a few months.  It was fun to watch him kill himself to stay with Colleen.  I guess he was being a gentleman to run ahead and open the gates for the group but surely he pushing it so hard so as to not let a woman beat him too.  It was funny, near the end of the intervals he started walking on the recovery jogs and Colleen reminded him that he should be jogging.  He was obviously spent.

I felt pretty good.  The speed is coming back. 

A.M 7 miles in 7:32 pace

Light snow last night didn't stick to the roads or sidewalks, just made the morning more beautiful and a little chillier.  Pulled my long sleeved shirt sleeves over my hands and just went by feel, not looking at my watch.  I was actually surprised to see that I averaged 7:32 pace.  Felt more like 8:00 pace.  Legs a little tired from the workout yesterday, but not bad.

P.M. 4 miles in 7:43 pace

Went to the gym this afternoon to let the kids play in child care while I got in a few more miles and l did my pu-pu-su

Push: 5X25

Pull: 5X9 (10 on final set)

Sit: 5X50 plus 40 reverse

Lots of stretching too. 

12 miles in 7:26 pace

Out and back on the Big Dry Creek trail.  Left at 6 a.m. with the promise to Aaron that I would be back at 7:30 a.m. so he could go running before his dentist appointment.  The time restraint kept me moving briskly.  Felt pretty good though! 

We're going to do Yoga X tonight so that should be a good stretchy workout.  Hopefully I'll have the mental commitment to push through more than 15 minutes this time. 

9 miles in 7:32 pace

I was SO tired yesterday.  Was reading in my bed at 9:00 p.m. and must have zonked out 20 minutes later.  Another 20 minutes after that, Aaron came to bed and I woke up. That was when my brain turned back on and I could not shut it down.  Aaron was snoring less than ten minutes after his head hit the pillow, but I tossed and turned until midnight when I finally got fed up with it and sat up to do some more reading until I felt tired again.  Finally fell asleep around 2 a.m.  I hate it when that happens. 

This song got me moving this morning though. 

9.5  miles in 7:25 pace

Met my team in Boulder at Palo Pkwy

20 min warm up, stretching, strides

Did our intervals back and forth on 2 kilometers of muddy, puddle laden trail.  Reminded me of cross country. 

4K at half-marathon effort (elapsed time was 14:44 which was 5:59 pace)

3 min recovery

2K at 10K effort (7:06 which was 5:46 pace)

5 min recovery

2K at 10K effort (7:17 which was 5:55 pace)

10 min cool down

Post workout I came home, ate breakfast, showered, and went to play Racquetball with my friend Shawna.  We just volleyed and enjoyed hitting the ball hard without keeping score (since I pretty much stink at the game and she would have kicked my bum anyway).  It was really fun though!  Now we're off to take the kids swimming for the afternoon.