Slow & Steady Wins the Race :-)

Had late class tonight but rushed home and got on the TM to try and get in 3.5 before the new LOST (while watching the recap show, of course!).  Ran 5 minutes over or so, and didn't get the cool-down in, so just did a .25 warm up and only .06 cool down instead of .25 for 3.81 total. 

1.5 at 5.6 (10:42), .5 at 5.8 (10:20), 1 at 6.0 (10:00) and last .5 at progression every .1 up to 6.8.  Kind of a tempo run for me.

LOST LOST LOST LOST LOST!  We have to go back!

5pm, 50 F.  After an incredibly nasty day of rain when I was almost home from class all of a sudden it was dry out!  So as soon as I got home I grabbed Cooper and headed out, when of course it started drizzling again immediately, but I never really noticed it, my ears were cold for a little bit (achey) but otherwise the rain kept me at a good temperature.  GREAT run today, just felt great, out there with my bestest friend Cooper.  :-)  Felt so good I wanted to keep going and do 4 but decided to not be stupid.  Walked .25 cool-down. 

Splits: 10:05, 9:43, 9:27

Average: 9:38

30 minutes of yoga later.

20 minutes or so of tennis with Justin. Felt so sluggish and blah, plus it was sprinkling the whole time, so we are quitters.  Probably barely burned off the candy hearts I'm eating right now!

Maybe yoga later, I have a lot of work to do. 

7am, 50 F.  GREAT morning run with Cooper.  The weather was PERFECT!  I was way overdressed (as usual) so shed my fleece and ear wrap immediately and wished I could take off my tights.  Felt a little sluggish, but everything else was great.  .11 walking cool-down.  Off to a really busy day and weekend!

TT: 38:55,  Splits: 10:01, 9:37, 9:44,  9:29

AP: 9:43

9:40am, 45 F.  Ran down to the dog park, 3 laps on the trails, and back with Cooper on this lovely Sunday morning! The weather was perfect, and I was finally smart and just wore one long sleeved shirt, which was perfect.  Felt great pretty much the whole time, great run.  Took about a 5-10 min break in the 6th mile so that Cooper wouldn't maul me in my sleep for torturing him by forcing him to continuously run past the dog park but not go in! I had been feeling bad for him earlier because at around mile 4 he was acting tired (which means running really close to me and tripping me!), but when I let him go int he dog park he was sprinting around like a mad man, that LIAR!  Reached the huge Hillside hill at exactly 7, but forced  myself to run up it, so stopped when I got to the top at 7.18.  Walked the rest of the way home for a total of 7.51

Splits: 10:33, 10:08, 9:54, 9:40, 9:53, 9:43, 9:57, 10:33 (.18, the hill!)

TT: 1:11:40   AP: 9:58    Total Ascent: 899 ft

Time for shower, coffee, homework, and superbowl party!

Weekly Summary: Mon-off, Tues-3.5, Wed-3, Thurs-off, Fri-4, Sat-off, Sun-7.18

Total Weekly Miles: 17.68

About an hour or so (maybe a little more) of tennis with Justin.  Had the worst, scream out loud calf cramp earlier, and now both my calves are tight.  Maybe from running yesterday or maybe dehydrated?  Now my right hamstring is a little tight from the tennis, so time for some yoga.  Need to work off this weekend of indulgence (plus all the candy hearts I had today!)!

30 minutes of yoga.

Came home from late class to find my wonderful husband cooked a homemade pizza!  If you knew my husband you would know this is a BIG wonderful surprise (though bad for my diet!).  He even hand grated cheese and chopped a bunch of veggies for my side.  It was DELICIOUS.  Then I was soooo full but forced myself on the treadmill.  3 miles at 5.7 (10:30), 4th mile at 6.0 (10:00) increasing to 6.6 in the last .2.  Warm-up and cool-down for a total of 4.32.

LOST!

RACHAEM JOIN FAST RUNNING BLOG!!!!!!!!

The peer pressure worked! :-) Welcome Rachael!

http://rachaelw.fastrunningblog.com/

2.5 miles walking on TM. 

5pm, 49F.  Drizzling especially in the last mile. 

Ran with Lisa and Anya today, up a HUGE hill in the first mile.  Then we celebrated with delicious Zao noodles for Anya's belated birthday afterwards, and I ate waaay too much.  Way more than 4.4 miles earns!

Splits: 11:00 (up 500+ feet!), 10:17, 10:02, 10:08, 10:12 (.40)

TT: 45:36     AP: 10:22    Total Ascent: 878 feet

KenpoX, then 10 mins of yoga, then vacuuming, which is definitely a workout in itself.

Now off to the beach for a Roommate Reunion!  Yay for 3 day weekends.

Despite getting only 5 hours of sleep (we didn't even get here until midnight and then stayed up until 3, well the boys stayed up until 7 or something ridiculous), woke up early and headed out.  Drizzled the whole time, but was warm and immediately took my rain jacket off despite the rain.  Which, made me quite embarrassed when I got back as I was wearing a white technical shirt, sooooo........ yeah, good thing I didn't see anyone but strangers!  Decided not to take Cooper and skip the beach for the long run - I'll take him on the beach for the shorter run on Monday.  No huge hills but rolling mini hills the whole time that made me really tired.

Feel great to be done!  Time for fun!

Splits: 10:03, 9:41, 9:22, 9:30, 9:35, 9:26, 9:15, 9:24

TT: 1:16:19    AP: 9:32

Weekly Summary: Mon-off, Tues-4, Wed-off, Thurs-4.4, Fri-off, Sat-8

Weekly Miles: 16.4  (only ran 3 days this week instead of 4)

Beautiful run on the beach this morning with Cooper.  My stomach is kind of hating me for my weekend of bad eating (I'm not going to say indulgence because we didn't really eat anything good), and I'm sure the scale will too.  Need to have a veggie detox tomorrow.

Splits: 10:22 (1.15), 9:36, 9:38, 9:36, 9:36 (.85)

TT: 47:23     AP: 9:37

Justin made homemade pizza again. :-)  I am one lucky (too full!, there goes the veggie fast!) girl.  

About 30 minutes of Legs & Back X, before my computer battery died and my legs were shaking so bad that I didn't even bother plugging it in.  I'm going to be sore tomorrow.  

Decided randomly to make this my long run of the week, since we're headed to Vegas tomorrow night (Woohoo!), and running around the strip is just terrible (really trafficky streets, dusty/exhausty, dangerous, blah).  Ran 1.76 before Lisa and Anya showed up, then around Game Farm with them.  The last few miles I was definitely feeling it, which is where those 8's came from!  That was no easy run.  My legs are so tight from yesterday as well.

Splits: 10:02, 9:15, 9:24, 9:13, 9:03, 8:50, 8:40

TT: 1:04:30    AP: 9:12

Afterwards about 20 minutes of pathetic tennis with J.  My legs are soooo tight now.

5 miles on the strip, down past Bellagio and back, including 4 sets of stairs.  

Splits: 9:43, 9:33, 9:45, 9:25, 9:23

TT: 48:13   

Off to lunch with the Diebel's and then more fun!

32 minutes on the elliptical, 2.74 miles. 

Later - an hour of pole dancing class.  Yep, you read that right.  For a bachelorette party, embarrassing!!!  But fun to swing around on it. :-)

Down to the Bellagio and back again on the strip.

Splits: 11:53 (1.2), 9:51, 9:40, 9:25, 9:14 (.21)

TT: 42:45   

Then 15 more minutes on the elliptical (1.38 miles). 

Weekly Summary: Mon-5, Tues-off, Wed-7, Thurs-off, Fri-5, Sat-off, Sun-4.41

Total Miles: 21.41

5 miles on the TM.  3.5 at 6.0, last 1.5 alternating .1 at 7.0, .1 at 6.0.  It was rough and I was exhausted by the end.  Total 5.25 with warm-up/cool-down.

Lost is the best show EVER!

CardioX.

Decided to do my long run today since I have a 5k on Saturday and tennis on Sunday.  Definitely need some moleskin, my heel is so tender.  Ran 3.5 in Kent, then Anya and Lisa got there and we ran 4, then I ran 2 more on my own.  Great to run with them!  Short break after 4 when Lisa let us go to the bathroom at her house (Thanks Lisa!).

Rewarded myself with way too much Panda Express when I got home.  Now I am stuffed. :-)

Splits: 9:53, 9:42, 9:35, 9:39, 9:43, 9:56, 9:50, 9:47, 9:21, 9:29 (0.41)

TT: 1:31:17   AP: 9:42

A new PR! I can't believe it.  I was just thinking I need to have pre-injury and post-injury PRs, but this is both!  It was such a beautiful morning (despite the rainy forecast, pure sun!) and a GREAT start to the day. Visions of yardwork, golf, and tennis are dancing in my head. :-)  I think I was the 8th female but I'll have to wait and see if they ever post the results (that's a big if!).  There were about 160 people in this race I'm guessing. 

UPDATE: 19th place overall, 8th Female, 5th Female Adult (no age groups, just youth / high school / adult)

This was so hard, I think it's my honest PR, I could not have gone harder at any point. Ran almost the whole time with this 60 or 70 year old man, I sure hope I'm that fit at that age.  2 miles warm-up, was perfect.  Walked a mile cool-down.  Going to go buy a foam roller later today!

Splits: 7:49, 7:46, 7:35, 6:49 (.11)

TT: 23:54  AP: 7:41

3 miles around the neighborhood with Cooper.  Nice, very slow, recovery run.  Tried to go as slow as I possibly could, totally time 32:28.  So 10:45ish miles or something, too lazy to get the Garmin and it doesn't matter!

Then an hour and a half of tennis (I was baaad) and 9 holes of golf (I was okay) in the beautiful sunshine!  Now to the homework I've been neglecting all day.  

Weekly Summary: Mon-off, Tues-5, Wed-off, Thurs-9.41, Fri-off, Sat-5.15, Sun-3

Total Weekly Miles: 22.56