not giving up on the comeback

got the daughter off to school today so I'm hoping to get in two runs before I get the kids.  

10AM - 4 miles @ 7:04 ave pace  - felt good

1PM - 7.5 @ 7:00 ave pace - took a couple fast but the hills and heat really hit me and lost it and cruised into the end

 just putting in the time today -

6.3 @ 7:10 ave pace 

ran down dekalb to baker st just past cnn center.  It is a beautiful day. 
felt good more or less

12.2 @ 7:10 ave pace

tripped on some road litter (a metal loop from a car wheel) and wiped out.  Got a little road rash.  
I felt ok other than being heavy from too much Easter food...

4 @ 7:29 ave pace

PM - man that fall today - I'm sore and can't take a deep breath so I had to really slow it down

4.2 @ 7:40ish pace

dang it is hot out - I'm not used to that yet.  And i can't take a deep breath yet.  So I'm pretty happy with the pace.  It felt like I was really plodding and I was happy that I didn't quit and walk.

8.35 @ 7:16 ave pace

had a great PTO with the kids - we did lunch with mom at a BBQ joint then went to see The Spy Next Door, and then did a couple hours at Dave and Busters.  
Thought I'd be tired but I had a great run.  The pace felt natural and not like I was pushing.  My chest still hurts a bit when taking a deep breath, but it is better then yesterday. 

8.5 @ 6:59 pace

got out before lunch and did an easy 4 - hope to do more later this afternoon

4 @ 7:06 ave pace

Got in another 5.75 after work - 7:08 ave pace -- feeling good - need new shoes soon - I'm over 650 miles on these.  Taking another day off to spend with the kids tomorrow - need to get in a few miles tomorrow but nothing crazy.  I just want to average 50 for the next few weeks.  I nede to get speed work in.  I went to the track today and they had it locked.  I need to just plan to do it on the streets I guess.  But I was really busy this afternoon and didn't plan it out.  oh well. 

It was a long day with the kids - took them to Stone Mountain and my daughter climbed it without any help for the first time (and no complaining either).  My first chance to run was after 8 tonight after mexican dinner and a couple adult drinks.  But I got in some miles and actually felt like running for once.  Maybe I'm a night runner.  

6 @ 7:30 ave pace

felt really good this morning when I woke up.  I even went to the store and library before I ran at 8:30.  The run was nice and strong.  A chilly morning - felt good.

10.9 @ 7:02 ave pace

my side was hurting today and I can't breathe right- I have to take shallow breaths or the pain is kind of sharp.  It was getting better towards the end of last week, but I did a lot of gardening on Sunday and I made it worse again...I don't know what I did when I fell last week but I'm mad that it still hurts.  plus my watch strap broke so I had to keep it in my pocket for the run.  oh well  - more of the same for a crappy start to the running year.

 wanted to do 4 tonight but wife had to go straight to a meeting and will be home late.  I'll just watch some spongebob I guess. 

8 miles - 7:24 ave pace. 

6 miles that were no fun at all

6 @ 7:30 ave pace

later on I did 5.4 that felt more normal. - although I'm not happy about how I feel 

5.4 @ 7:14 ave pace

At lullwater I started doing 1 min at 5K or faster (no feel for pace anymore) and then took 1 min at regular pace.  I did this for the next 3.45 miles.  Only took an extra one min on the jog once.  I really was dragging at the end..
had to cut it short by a street - late out of a meeting. 

This is my first speedwork - as much as it was anyway - of the year.  

7.5 @ 6.54 ave pace

squeezed in another 4.2 tonight before Jazz night - 6:47 ave pace - felt good I guess.  I still can't breath fully but I'm dealing with it.  :)

another run :)

a bit sore from yesterday.

4.9 @ 7:07 ave pace

later in the day

4.7 @ 7:10 ave pace

10 at 7:05 ave pace-  this didn't feel that fast but maybe the route was flatter than normal.  Either way I was just cruising along.  done for the week!

did 4 in 27:40 earlier today -- in my new Mizuno Wave Nexus 3's- nice training shoes

dd 5 tonight in 32:15 in my new Saucony Tangent 3's - they are light stability shoes - 9OZ each and they are fast.  I think I found my new magic shoes - and they were $49...

I guess I'll have to do another double.  I was going to do 8 before getting the kids from school, but didn't get out in time.   

At least I felt pretty good today.  Things haven't felt too much like a chore this week.  I'll take that while I can get it. 

4 @ 7:01 ave pace

later in the day -- a little sore :)  4.4 @ 7:15 ave pace

didnt get to do my planned day cause my son was sent home from school but I got to do 6 after my wife came home.  A little tight today - felt better towards the end...

6 @ 7:08 ave pace

Not sure what kind of these miles these were. ' i did a two mile warm up and then 4 miles I did 3 min fast with 1 minute at normal pace.  I think the 3 min fast pace was around half marathon pace, comfortably uncomfortable - tempo pace I guess.  I'm really unable to judge pace right now.  I did this on my hilly route.  Pleased with this run, although I need to leave out the 1 min slow downs. 

I think it ended up being this below -

2 warmup @ 7:20 pace

4 in the middle @ 6:15 ave pace - not sure where that puts the speedups but they must have been pretty good.

2 cool down @ 7:20 pace

did a couple of runs today and I felt fine.  Read a blurb in one of the recent Runners World's tha mentioned McMillan having people split up their daily miles into two portions.  Turns out it may burn more calories.  Either way, it was nice to read something positive about what I've been doing for the past year or so.  I don't want to shortchange myself but I also don't seem be able to get in the longer runs....

4.2 @ 7:20 ave pace

4.6 @ 7:00 ave pace

nice run in the rain

10 @ 7:20 ave pace

Did a relaxed 4 before getting my daughter from school.  Need to find another 30 min or so to do another round.  Either it will be during gymnastics or after cubscouts tonight, hopefully.  Really smashed my little toe by accident on a door frame last night.  Luckily my shoes are big enough that it doesn't hit.  It is still very tender...

4 @ 7:25 ave pace.

Did another one after cub scouts tonight

4.2 @ 7:07 ave pace

I felt heavy and my legs are really tight, but the run was actually ok.  I'm not sure what the deal is.  

8.7 @ 7:02 ave pace

felt good today - just a little cruising along - cooler weather with a little wind.

4.4 @ 7:01 ave pace - @ 3PM before dept. meeting

4.25 @ 7:05 ave pace @ 5:15 PM after work

Day for some speed stuff - I ran the two miles to the Y 4 miler race route and then did that course than ran home.  For the speed stuff, I did

1 min fast >1 min regular pace>2 min fast>1 min regular pace

then repeated for the 4 miles

8.1 miles @ 6:37 ave pace

Thought this Flotrack interview with the famed coach, Jack Daniels had some good advise about being an optimist:

http://www.flotrack.org/videos/coverage/view_video/234673-saucony-thirsty-thursdays-with-jack-daniels/330391-1.-being-an-optimist-thirsty-thursdays

got in a pre-lunch run - had some stomach cramps in the first couple miles, but they worked themselves out somehow.  Otherwise my legs felt strong  and strides were long (for me anyway). 

4.4 @ 6:43 ave pace

Ran another one after work.  Took it a bit easier this time.,

4.25 @ 7:17 ave pace