Each Day Is a Gift

41 breezy partly sunny.  Feet/heels and shins still don't feel right so wear the Inspire (wonder if last weeks 53 miles all in the Altra Torin was what did me in).  Karen and Amanda ran to get me.  I could barely keep up.  AP: 10:28. 

Stretch and foam roll.

36 F sunny, very breezy.  Ran with Karen east to MCT.  I told Karen to do some half mile repeats for her speedwork today.  After 2 miles warm up, she'd run 0.5 mile fast then turn and run back to me for .25 mi recovery and repeat 4Xs.  The first 3 was all with headwind.  The last repeat was at the turn around at 1500W bathroom with a tailwind.  She did awesome.  Her first mile split was 8:17 and progressively faster.  2 miles cool down to her home.  It was fun to watch her run fast even though I cannot run anything near sub-9 these days if my life depends on it, sigh!  I ran another mile home, 8 miles AP: 9:42. 

It's been couple years since I've done any core stability stuff so here's babystep!

Did 3 circuits of the following core ST:

Abdominal crunch 20 reps

Leg pushaway 20 reps

Push up  20 reps

Standing knee hold 12 reps

Back extension (superman) 12 reps

Side and front planks 3 reps of 10 sec.

Myrtle:

Clamshells 8 reps

Lateral leg raises 15 reps

Donkey kicks 8 reps

Donkey whips 8 reps

Fire hydrant 8 reps

Knee circle forward 5 reps

Knee circle backward 5 reps

Hurdle trail leg forward 5 reps

Hurdle trail leg backward 5 reps

Lateral leg swing 5 reps

Linear leg swing 10 reps

Linear leg swing knee bent 10 reps

Stretch and foam roll

34F (feels like 30) sunny blue sky.  Wendy is back from TX, yay!  Karen, Wendy and I ran conversational miles.  My heels and legs are bugging, so I was extra sluggish.  I just feel like a tired old lady mentally and physically.  So grateful for dear friends getting me out the door every morning.  AP: 10:22. 

My feet/heels are still bugging.  Wendy and I walked to meet Karen but totally missed her so we walked home. 

Myrtle.

3 circuits of Pfitz. core ST.

Hubby and I walked all over the RV outdoor show all afternoon and evening.  My feet were killing!

Decided to not run med. long with Karen this morning since I went to bed real late last night and feet were still bugging.  I think I have PF. 

Went to RV outdoor show again.  Then we went to Market Street Grill for Valentine's dinner.

Wendy was so kind to run slow with me this morning.  We ran east on MCT.  Around the mile 4 drinking fountain/pavillion, we saw a gal ducking/hiding on the slope side of the trail.  When I asked if she was OK.  She replied in a hush tone pointing to a boquet of roses and some padels lying on the trail: "There's going to be a proposal."  Ah! We saw a couple running towards us in the distant; so we stood and stretched at the table/pavillion close to the boquet and waited in anticipation.  It was so sweet to watch the happy surprised look on the girl's face as her running partner picked up the boquet and knelt down to propose to her.  A group of walkers and runners also turned to look and we all clapped and cheered!  :) :) :)  The gal came out from hiding and started to take pictures.  She had also decorated the bridge over the tunnel with balloons and valentines and a sign with the couples' names!  Love is definitely in the air as we saw many couples, young and old, walking hand in hand on the trail. 

Feet/heels felt okay going slow and wearing the Inspire.  I think last week's 53 miles all in Altra was not a smart thing.

Went to RV outdoor show again with hubby.  Saw MarkO and his wife Christi at the expo.  It's been a LONG time since we've seen each other.  It was SO good to see them and catch up a bit.