Empty Nest Runner

Baby, Its Cold Outside...

SO, with school closed and the temps on the negative scale for once, I knew I could get in a long day at work without the pressure of having to race across town fro practice.  Problem is, my car did NOT want to go anywhere this morning....

Took the day off (well worked from home for part, napped, played with dogs and dreamt of running glory) but finally decided that I MUST go for a run.  Only thing is, I do not really trust my neighbors (pretty sure that the abondoned house next door has bodies buried in the backyard via the cop that now lives 3 houses down with wifey number 3...long story...and neighbor on the other side sits at home smoking his medicina; stash all day long...)  SO, called my BFF Angela to come over and jump my car so that I could get to the gym to run on the DREADMILL.

You could only imagine the shenanigans as we (+ Danny, our physio) tried to get my car up and running.  Many laughs and sparks later, the car was a GO!  Off to the neighborhood Y...

Ran regular warmup did stretches and got many a look as I did my drills.  Caught myself talking to the treadmill a few times and received many more odd stares...

5 min at Half pace (6:49) to get used to the gerbil ball that would be my home for the next few miles

4 x 3 min @ goal race pace (6:19) with 3 minutes rest at 8-8:30 depending on if I could manage to take a drink without flying off the back...

Then cool down.

LOVED that I could nail down a pre-race workout with "some" precision.  HATED being in a fishbowl with not very friendly folks that probably just did not get why I was breathing so fast for 3 minutes only to fumble for the buttons, almost fall off, mutter to the  machine and do it all over again...Also hated not having anything to look at other than the wall.  BUT I did discover that  3 minutes equlas short segments of "Walking in a Winter Wonderland, Rock Around the Clock tonight adn Rocking Robin"  all in my head of course.  BORED, BORED, BORED.  AND I was a soggy mess by the end of it, having sweated fiercely bad.

Now for some taper chocolate...mmmm....

Pre race for XC Nats

Sunny San Diego

XC Nationals-8k

SO, my morning started out as a comedy of errors.  The boys had taken all the food items to their room the night before, as our fridge was not working in my hotel room.  Forgot, and had to wake up Drew to get my yum yums as the hotel b'fast just was not going to do it for me.  Drew txtd back t come get said yums, but I did not receive said txt until right before my race (hours later...)  Finally, after not hearing back from me, a sleepy eyed Drew delivered said food and went back to sleep.

Drove over to the course, scouted out a team area and proceeded to do my warmup.  Ran a couple of miles and did a gear check, since I could not find my singlet to bring on Thurs eve, I wanted to make sure that at least I remembered to bring SOMEHING to wear in the race...Conversated with some of the other masters when i realized that the gal at chek in the day previous (which was another MJAOR debacle...) didi nto actually give me a back bib with my age on it, a requirement to race.

Now only about 20 minutes before my race, I was sent around to 5 different people in different places to find out how to remedy my problem.  Still not dressed for the race, i thrust my bib (attached to the shirt I was planning to wear) at the gal that had "helped" me the day before.  She actually accused me of trying to cheat and wear a bib from either another rce or from the race that was held previous in the day.  WHAT?????  they could not find me in the registration (which is why if you watched the webcast they had NO idea what my name was as i finished..)  I almost was not allowed to run! 

At this point it is 10 minutes beofre the race...I ams till not dressed and i am SEETHING!  I reminded her that she in fact finished my reg yesterday herself and also said that because I was getting so angry about her accusing me of cheating (in a national Cha mpionships??) that I needed to walk away before I said something very ugly and that the problem needed to be fixed, because I fully intended to run.

Raced over to a bathroom and chucked gear all over, dressed and barely got over to the start area.  Had to speak to a race official, as I still did not have the required race bib...there was some discussion of using a sharpee on the back of my shirt...when someone magically appeare dwith back bibs.  Apparently i was not the only unfortunate one...

Race was started 2 minutes early and I placed my self nearby the Boulder Republic, since I at least knew what some of those gals could run.  Tried to make a funny with the gal on the line next to me and I think I actually heard a grunt...

At the start, settled into the back 25% as is my customary start (I am not that fast...and I enjoy seeing the race from behind as it develops...AND i find that the gals in the back are much more sociable than the ones up front...)  Watched Colleen and the camera crew take off and tried to settle into my pace.  Planned pace was 6:19's, whcih I had to back off into as I was starting in the 5's....

The course was a bit dewey, making it muche more slick than the previous day.  As there were only like 60 women in the race, the course was plenty wide enough to accomodate all the runners without incident...or so I thought...In the first 2 miles, i encountered aggressive woman after aggressive woman.  many times, a racer would get right next to me  (and at times actually touching my shoulder with theirs) in an attempt to wipe me off on some of the interesting obstacles that were on the course.  Sad part was, they were racing full out and I was just getting into my gear.  SO, found myself surging away from vicious vixens, which probably put me more into the race.  Found a couple of Boulder Babes that had previously beaten me and opted to try their pace for a bit.  After mile 2, I noticed that it was difficult to stay on pace (not for tiredness, but because it was so slick). 

the course was set up as a 2k criterion course that snaked around and inside itself, almost enitrely on grass with a couple of slight hills, that really did not feel all that bad.  I htink about 2.5 miles in, I decided to make a move on the boulderites, though the move was matched and they tucked in behind me.  With all the boulder support out here, lots of teammates and loved one were cheering for the 2 gals behind me.  i pretended that they were cheering for me instead, which gave me a big boost.  For about 800m< i tried to drop the hammer a bit to try to get back on pace which must have succeeded in putting some distance between us (thoug I could still hear folks cheering for me, er, i mean them...)

Knowing that the third loop was going to be the most difficult< i decided to not let anyone pass me to keep from getting bored, lazy, unfocused.  i tried to reel a couple more folks in as well, whcih helped with my plan A.  Definitely my slowest lap (though Isuspect it was EVERYONE's slowest lap.  Lap 4 was all about finishing strong and trying to get in position to maybe kick in with another person to help keep my pace a bit more honest. 

Found said target in the shape of a diminuitive 40-44'er and began to close the gap.  For some reason< i panicked and thought that the end of the race was coming up, at which point I decided to sprint.  After I passed said target without even a thought of matching the move, I realized my mistake...I still had almost .7 of a mile to go (no wonder I was feeling fresh).  you can only imagine my embarrassment and other folks bewilderment at what I just did.  SO< I tried to pretend like it was just a really great surge and kept trying to hammer away.  Unfortunately, my legs did not like this plan and opted out.  When said target came up on me, I said "please take me home" and off she went.  I tucked in behind her as she gapped me slighlty, only hoping that I did not put myself in jeapordy of getting picked off by any others that might have realized my folly.  treid to surge a t400m to go and really drove home at 200m, almost catching my target once more, but she got to the line before I could. 

had a funny haha with said target as we replayed my goofy move from each other's perspective...

Race wise, this was slower than my last 8k by 1 minute 20 seconds.  Did not realize how slow the course would come off, as it really felt like a fast course...or maybe I'm just slower than I think?  Had  a blast regardless of the outcome and finished in 11th.

I am thankful for the last 12 months,< as I have recently returned to running and am happy that I seem to be adapting somewhat to the training and was able to go through a training cycle without injury.  In order to become faster again, I will need to step up and do some speedwork--whcih I have been holding off due to the increase in my weight. 

For this next training cycle, I plan to try and drop some of the weight, while introducing some speedwork that taxes my body beyond tempo and sub tempo paces.  I am also planning to increase my mileage a bit more consistently and actually follow a training plan, versus doing whatever workouts my other runners are doing (as I coach 800m runners up to ultrarunners).

SO, mostly happy with my race outcome...thoroughly enjoyed the actual race and am looking forward to this next 12 week cycle.

As far as the boys that I took to San Diego...Drew had the flattest and slowest 8k of his career and really beat himself up.  He was so super pumped these past 2 weeks that he feels like he over did it in training and will be meeting with his college coach to get some help getting out of his rut.  Brandon had an amazing race (only being a junior in HS), was very nervous before the race, but stuck to his race plan and was able to respond to every direction that I threw at him during the race.  His finish was SPECTACULAR as well, so there is plenty more ther for him.

We stayed to watch the elites try the same thing we did, and it was good for the boys to see that even they are human too and sometimes make race errrors.  brent Vaughn had an amamzing race, which was good for the boys to see, as he holds some of the Colorado High School records still.  Shalane looked flawless and made the course look like butter.  Kara really should wear more clothes until she has her tight bod back...but had a great race nonetheless.  Renee looked awesome through 3 laps and then began to disengage.  looks like she DNF'ed (very sad for her...)  Abdi looked like he was struggling with the heat (which does not make sense as he lives/trains in Arizona) so wondering if he was in pain? AND one of Brandon's brother's teammates made the Junior world team! 

SO, all in all, it was an amazing trip.  Highly recommend folks get out and either race the next one or at least watch it if you can!

Recovery Run

Nice easy miles in the mile high city to recover from yesterday's funfest.  Met up with Sunday group, but had to do a rolling drop off of Drew as we were somewhat late (nasty driving conditions...) at Wash park.  SO, ran around the park watching a local 5k race and met up with more of our group (the slower ones...) and ran with them for about 2 miles.  For whatever reason (testosterone, maybe...) they always feel a need to speed up when I am with them.  So feeling frisky, I went along and started to push the pace a bit.  We were running around 7 flat, which was impressive for the amount of snow on the ground.  After 2 miles, the 4 abruptly left, saying they had to go get ready for the game...whatever...Stephanie would have really had fun with these four!

Nice easy mileage at 8800 feet! (that's really all I could manage up that high).  Ran the canal to railroad track loop up in sunny Alamosa.  Dropped Drew off for another fun week at college!

SO, I'm not allowed to hug the janitors anymore...

This weekend at nationals, i learned alot about myself.  There was much time for deep introspection and to take inventory on life.  One realization that I had (ok, that was given to me...) is that the boys think I am only friendly to the janitors at school because they plow the track for me.  I tried in vain to refute that notion, to no avail.  They think I am "flirty".  SO, to tes ttheir hypothesis, I did not hug a single janitor at all this week.  AND DO YOU KNOW WHAT?  My track wasn't plowed for today's workout.

So, do I start shoveling again, or go with the hugs????

Fartlek

2 boys have one last race before their transition into outdoor track, so they needed short speedy stuff.  Wihtout the track being plowed...sigh...the only thing remotely close to speedy was fartlek.  I let the boys do 1-2-3-2-1 (by feel, darn moguls...) with 60-90-60 rest. 

Matt and I needed quite a bit more (and more mileage), so added 3-4-5-4-3 witih 2 minutes rest (I was tired...and sad...) and then added a few miles on the backside to cool down.  Could not regulate pace today due to the many ruts that were left by prancing runner's feet on the once pure snow, but was in the range of 6:03 to 6:43.

Jogged 2.25 while coaching.  Had the boys do 300's on the track (or at least lane 1 of the track...)  Conducted pre-race talk and "go get ems" as one of runners is traveling to Albuquerque for the weekend.  Went inside and committed treason by running 4.25 on the treadmill.  HATED EVERY STEP!  UGH!  Hate the treadmill and had to stop before I began gouging out my eyes in desperation.

Lower in miles this week than what I wanted, so next 3 days need to be sunny!!

Supposed to do k's today...

SO, the temp was definitely warmer, so we decided to do our k's today on the track (or at least  in lap 1...)  The boys had their pre reace routines, so I waited until they were finished with their workout and checked out with everyone before beginning mine.  MISTAKE!

Since the track lane one is bordered by snow walls on either side, the melt off was all over the track.  Not a problem until the sun began to set and then lane one was the best ice speed rink ever,  I tried to Ohno the last k, but to no avail...

I changed my goal pace from tempo (6:39's) to MP (7:02) due to the cold and just still feeling a bit flat from last weekend's race.  Was on my fourth (with 1 min rest) when the track became unrunnable.  6:55, 7:05, 7:05.  Opted to run 4.5 more with Matt around bowl run, dodging the patches of ice that were froming out there.

I'll take "months that begin with the letter M" for $100

AM run:   Deer Creek

SO, today Stephanie had an epiphany.  That I am truly a ditz, and no, not faking it in a cute way.  TRULY a ditz.  So, after getting lost on my way to meet her for an epic run (Steph-I got lost ont he way oout as well-the same way I got lost coming in), she also realized that I mix up my months as well...March, May--they both begin with "MA" so its easy to se ehow I get confused...

Missing my workout in Boulder due to strange communication issues, I was able to get a hold of super Steph for a meet up.  She decided that we needed to do some hill work, and OH BOY!  Did we!  After making a wrong turn and then overshooting our meeting place, she "pulled me over" in her car and led me to the parking area.

It was in the 40's already, so gorgeous day to run in Deer Creek.  hopefully she will have some data on our verts cuz they were amazing!  Still feeling pretty flat, so the hills REALLY kicked my bum.  Stephanie, however, darted up and down them (waiting patiently for me to slog my way...) and then would dart away for more.  Good Times!  We did a two-fer and decided to make this our long day with some hills thrown in.

Our final real uphill was 1.5 miles up!  (mine was probably closer to 1.4, cuz screamin' Stepahnie gapped me pretty good).  Down hills felt ok, but I didn't really feel my wheels moving until around the 11 mile mark, where we were able to motor for a bit on a slight downhill.  SO, 13 for the morning in 1:50, which I thought was pretty darn good considering the hillage!

PM:

Went home and ate some good ZA!  (Yes, Stephanie, I had good intentions to eat some eggs and then go move furniture, but my patient cancelled on me and instead, I broke up ice and shoveled snow for almost 2 hours...so pizza it was!!)  Watched the mile races for the Huskie invite, as my son's team was competing at UW.  Took a quick rinse and quick nap, woke up to squeeze in a few more miles befoer the sun went down AND in time to watch the 3k and try to watch my HS'er Brandon at the Great Southwest Invite in ALBQ (his brother, coincidentally, was running at UW as well).

SO, not quite the additional 6 that I hoped for (ran out of time and got REALLY hungry), but knocked out an easy, sleazy 4.  Time for chocolate, live feed track meets and LOTS of sleep!

Slow and Easy wins the race...

After my 17 miles yesterday, thought it would to the ol' body good to shake out a little bit.  Thoroughly enjoying the 60 degree weather, I ran in pursuit of flatness and found myself in Bear Creek Park--which of course has no flatness (but no where near as hilly as Deer Creek, whcih was yesterday...).  SO, took it super sleazy, easy and practiced my fueling strategies.  Carried a hand held with some gu and power bar chews (cuz they totally taste like candy), and just enjoyed my day out in the park.  Marathoner Matt joined me for the first 10 and then I opted to do 5.75 more cuz I still had some fuel and some water.

Ran out of both and just decided to stop.  I am no longer wondering why my "friends" call my Gump.  So this was a Gumpalicious run!

Happy Valentine's Day!!!

Got to the school and the kids either a) ran already cuz they are on their running break tween seasons, or b) were too dolled up to run cuz they (think they) have hot dates.  Met a few new girls that will be joining the team, so the next couple weeks will be a challenge until all the other coaches are on board...

SO, went home to my 3 wonderful dogs, gave them a V-day treat and headed out to t he park for a very lazy 8.  Really feeling some muscle aches from the last couple o days, but able to put in 2 miles at 7:20 (the rest were ridiculously slow..)

NOW for some post-run chocolate!!!!!

Went a bit shorter today, cuz  was a bit more tired during the workday than I would have liked.  SO, decided to stretch my legs a bit to make it really count and also to try to get out of my slog-fest that I have been enjoying (my REALLY slow recovery miles...)

It seemed like it was 70 today (car said 67, but not quite sure what the official weather was.  The track was drenched with snow melt, so running faster than a stride sent a shivering sprinkle of water up my backside with each step.  With sloshing shoes, I realized that I was not going to get in mile repeats today (I have to be careful how long my feet remain wet, as the foot skin still has a nasty habit of just sloughing away when immersed for too long...sigh...)  It's always surreal to be running in 70 degree weather and yet still have snow on either side...

W/u stretches/drill/strides x 2

4 x 200m @ 5k pace with 100m jog rest (6:21, 6:30, 6:45, 6:46) so quite a bit slow...

400m jog

5 minutes at 10k pace (6:37)

400m jog

4 x 300m @ 5k pace with 100m jog (6:00, 5:45, 5:52, 5:47)

2 mile cool down

Kinda of a messy worko out, both water wise and pace wise, but just needed to stretch the legs a bit...

Met with the mentors for the half marathon Group that I will be coaching this Spring leading up to the Napa Valley Half Marathon in July.  Incredible energy!!  So very excited about this years trip.  (Just too bad that I never get to actually race this course as it is FAST!!!--last year I ran 23 miles over the course while pacing different participants.)  Good Times!  race is sold out, so the only way to get in now is...

Gorgeous 70 degree weather brought out 4 new freshman girls to the distance crew.  Since the boys had an easy 20 minutes (they ar on their interseason break), I had the opportunity to run with the girls today. 

Took them out for 15 minutes to warm up, showed them our stretching and drill routine then introduced them to "circuit training".  After a moderate quarter, gave the girls a series of 4 exercises (med ball, planks, lunges & conditioning type exercises). I had them do this only 3 times (3 laps plus 12 different exercises), as they were pretty darn tired!  Cooled down with them for a half mile, let them stretch with some guidance from a returnee and set out to get my miles in. 

Initially, I had planned to get off the track, but there was this guy...so instead, i opted to see how long it would take me to hunt him down on the track and lap him.  After 1.5 miles, he either was done with his workout or was mortified tht I had lapped him and quit.  Either way, he gave me some entertainment and a way to get in a few moderate laps.  Did 2 more laps while he stretched, so at least he didn;t hink I was run stalking him...then left the track to do 4 more miles on very muddy and fun trails by the school.

SO, found out one of my patients was brutally murdered today...so, did not have time to run much...

EASY 4 miles at Bear Creek Park.  It was dark by the time I got home and the moon was not as bright as I thought.  SO, as much as I needed a longer run, it just was not safe enough footing without a headlamp. Ended up missing Jurek, McDougall and Krupicka speaking in Boulder tonight, so sad on many levels...

On a more positive note, just got notified that i am definitely running the Illinois mrathon!  Thanks so much to Mike Almquist and GoFar Events.  Very excited to have my marathon (re)debut on such a friendly and FLAT course.  Anyone else running it??

Still reeling from yesterdays news...

20 min warm up

2 x100 striders

4 x 200m @ 5k pace (goal was 6:09- actual 5:50, 6:00, 5:57, 5:56) with 100m jog

400m jog

5 x 1 mile with 2 min rest @ tempo pace (goal was 6:39, act: 6:32, 6:33, 6:38, 6:37, 6:58--oops...   60 degrees plus today.  Beautiful but really windy!  I'd like to think that was why #5 was so slow, but....

6.25 mile cool down--Went out on the trails around the school...muddy but a delicious rest on the legs.

SO, glad I got through this workout.  These are hard by self.  Woke up with intentions of going to Boulder to workout with the BRC crew and as I was leaving had a massive bloodynose that took 15 minutes to get under control.  By then,. I was going to be way late as it is at least 45 minute drive to our meeting place...sigh..went back to bed.

Found out my son has pneumonia up at school.  Tempted to go get him and bring him home for a ffew days, but he has to check in with his coach.  hate that he will have to miss almost a week of school.  They gave him a mask to wear, so hopefully if his fever breaks tonight, he can go back by Tuesday and wear his mask.  His roommate was in the ER yesterday as well.  I think they have been incubating some nasty germs in that room...Drew took care of roommate for almost a week before he caught it...YUCK!

Total Chaos long run...

So, got off the phone with my son last night at around midnight...He went to the clinic and found out about the pneumonia-walked to the pharmacy-walked back to his dorm only to find his roommate looking worse than ever.  Took him to the clinic and they were sent to the ER (around 6pm their adventure started).  Around midnight, their coach showed up and made Drew go home.  Still waiting to see how Gabe made out.  Drew has to wear a mask everywhere, and they just heard that most of their classes are cancelled due to the little epidemic hitting the school...UGH!

Barely got to the Hi Line in time to meet the Sunday crew.  (had planned to go a bit early and get some easy miles in before...) First 2 miles were at 7:10 and I could realy feel the heaviness in my legs after yesterdays workout and 17 miles!  Took opportunity to fall off with Ashley (trng for Boston).  So did next 3.25 @ 7:30 (thank goodness).  We turned back with may and Jonathan as Amy looked like death.  Apparently she had been sick all last week and thought she was better.  So next 2 @ 7:26 then .5 @ 8:00 when Amy started feeling REALLY bad...

Since J stayed with Amy, i hopped off to catch up with speedy Ashley.  All of a sudden she suggested that we do 2 miles at 7:00, which seemed like a really good idea at the time...Apparently she really likes when her legs burn...but she only did 12 yesterday and not a workout...kicked my BUTT!!! 

Wandered back for a bit (2 miles) as her "cool down" and took a break to socialize as folks were leaving.  Hopped back out to the trail to get in 7 more at a much more reasonable pace.

Somehow she convinced me that doing 18 next Sunday with her will be GREAT!  I can only imagine what our paces are going to be...

NOW time for chocolate and a nap!! (already had banana, hummus, pita and milk...)

Boulder Reservoir run with Heart & Sole

Went out to the Boulder Rez to  meet one of the Boulder Running Company's marathon training group after work.  Got there a bit early to get a bit of a warm up and pad my mileage numbers a bit...so easy 1.4 mile

Ran a super esay 1.25 with a few gals from the group and commenced with the agony of "defeet"--HILLS!  I rarely work hills, partially becasue I am a MAJOR wuss and partially becasue I do not always feel me feet still (so I do not trust them to be where they are supposed to be and sometimes I fall down the hills...)

Did 4 x 45 seconds and jogged abck down for continuous loops.  Felt pretty good considering the weekend my legs had (plus I think I was trying to show off a little...whcih always makes you feel good...)  Little did I knwo that was only the warm up...

Jogged over to a much larger and steeper hill and proceeded to try to make it to the top in 60 each time.  I think I did 4 or 5...pretty sure I blacked out...giggled when the coach was yelling at me to "gt up on my toes" I didn't have the heart to tell him that they aren't all there...coach probably was wondering why I was giggling during the workout...they might not ask me back...

Jogged back to the car and proceeded to get in 4 more easy miles along the dirt road.  Felt great, but lost the sunshine so kinda had to stop running.

Windy circuits

Warmed up on the trails with some of the new girls.  They are much quieter than the boys...

At the beginning of the week, the kids ae supposed to be able to calculate their mileage that they need for the week (I have been trying to get them to do this for a bit over a season now...) That way, they can figure out how many miles they get to "spend" during the week.  The older ones have figured out that if they bank miles early in the week, they can have some shorter days later.  the younger ones are still figuring that piece out...Now that the different pace groups and ability levels are back together, they spent over 15  minutes figuring out whether they needed to run 10 minutes or 15 for the extra warm-up...Silly boys...Last season I made them each a log book that resembeld coloring books (color a flower for each mile ran today...)  Looks like I will need to bring those out again.

Did 4 sets of 4 different ancillary exercises utilizing the medicine ball and some functional movement with a lap in between each set.  Cool down for the kids was only a mile, but I needed a bit more work in.  Stayed at the track (mistake) as it was horribly windy.  Funny how everytime I turned the corner I would think, maybe there will be no wind this time....UGH!

Chilly but no wind track workout

Sent kids out to do free fartlek on the trails (jealous) but one stayed back to help me with first half of workout as he just returned and is feeling like he is not quite up to par with the guys that have been working out consistently (SO, thought he'd take his chances running with the ol' girl!)

warm-up/stretching/drills + 2 strides

1200m @ 6:44 to re-warm up; 400m jog

4 x 600m with 200m (90 sec) jog rest Goal-6:20 pace actual: 6:14, 6:11, 6:17, 6:15

Bit longer of a break to check out with the kids about their workout AND talk to Dan Spale who was visiting us from Runners Roost, who recently has joined us for a workout...

1200m @ 6:50 (was supposed to be 6:44 again...); 400m jog

4 x 400m with 200m (90 sec) jog rest  Goal: 6:08  Actual:  5:54, 5:54, 6:03, 5:29

Mile cooldown

Felt really awesome and had planned to take a short break and then head over to the Roost for some more miles.  Great plan until: a sprinter was out on the track after everyone left and had planned to try and time trial by herself (well she had a guy friend with her, but his sweat pants were too big and he was running out of them...) SO, spent some time talking to her as she had LOTS of great questions about moving up from the 100/200 to the 400.  After her time trial, explained that any kind of time trial done this early in the season (pre-season), this cold, with that many layers on, alone = more like a tempo type effort and got her very excited about how that translates time wise for her.  Made plan to "time trial" with her at the end of next week with a few more folks around to help push her.

Drove across town, went into the Roost to say hey (club was meeting about a mile away) when a family walked in to buy running shoes, as one of the sons had signed them all up for a marathon relay.  Dad recognized me from scouting (as one of the lone female lodge advisors, I kinda stick out...) and we got to talking...SO did not meet the club and missed out on some more miles...sigh...BUT still ate the same amount of chocolate that I had planned for!  YAY!

Super, easy shakeout run

Got to the HS to run with the kiddoes and realized that I did not have any bottoms to put on...SO, directed the kids, snuck in to see the dress rehearsal of "Grease" and by the time I got home and found bottoms it was dark and cold.  Ran around the neighborhood (which I rarely ever do...) and got wonderfully lost.  8 miles later...

Harriman Lake

14.2 miles around the lake.  Intended to pop in some tempo miles , but after wram up "ran" into one of the kids I coach that has not been consistentnly at practice due to a culinary arts program/sompetition that is at the end of this week...Spent some time formulating a plan to run with him after his practice/tail end of our practice.

SO, after 7 mile warmup, changed shoes and tried for some tempo.  Goal was 4.5 miles around 6:44.  sand and rocks did not mesh well with my now tired legs and the thin racing flats (was slipping a ton) SO, went once around (about 1.6) at 6:40's and changed shoes back.  Then did bunch more miles mostly alone, but at times with some folks that I knew...

NOT the workout I planned, but covered my miles.  Looking forward to 18 tomorrow!

18 at Hi Line Canal + 1 (18 on 2:18:36)

Met up with Sunday group ont he canal and started out a bit early with Ashley (has Boston coming up).  We decided to take the first 2 miles easy (round 8:00) Stopped at the port-o-let and returned to the trail only to discover thta I had lost my key.  Retraced our steps and still could not find it...Apparntly it fell inot the liner of my running shorts, but becasue it was so cold, I could not tell...silly me!

Hopped back on the trail and got back into the game.  Opted to go out 5 miles and then turn around for some yum yums and water.  We were trying for 7:40's and averged 7:45 even with the silliness of getting off track initially and having 2 slower miles up front. 

Fueled and took off layers as it was deceptively warmer (mistake that I paid for later...) Plan was to ease into first mile to let our Gu's settle and then drop pace to 7:30 for the last 7 miles.  Worked together to keep on pace and at times was in the 7:teens.  AP over last 7 was 7:31 even with easy first mile.  Wind kicked up part way in and I began to get extrememly cold, so was very distracted and havinf trouble near the ned not "peg legging" as I started to "lose my feet" due to the Reynauds and thusly tightened up more than I would have liked.

Will talk to Ashley about fueling more often as well.  But overall, solid 18 .  Cooled down for a mile SUPER easy.  All on dirt, so excited to see what fresh legs ar going to be able to do!

First day of Track practice with the kiddies!  YAY!

Had a nice showing our first day--helped that it was 60 degrees out.  Did Bowl run clockwise (4 miles) and hopped on trail as often as possible.  Ran with the girls to show them some of the trails and was pleasantly surprised to see most of the guys still together at around 6 miles--and going 6:40's....Very happy coach today!!

Went to the track to greet the early returners (4 mile group) and did Lunge Matrix and Myrtle with them before heading off to do more mileage.  Stayed on the track so I could shake everyone's hands before they left.  Was going to do super easy 4 miles, but then some of the baseball team took to the track and I could not resist the opportunity...so did 2 miles at 7:00 just to see how many of the lil devils I could lap.  AHHH!  Good times!