On This Day I Can Run...So I Will!

I've given up on finding a track for sunday speedwork. I figured I wont be running on spongy ground for the race so get over it.  I ran on Rosewick road.  I am not running with water so I can simulate the race.  I plan on using the water stops (every 2 miles) at the race.  I ran 1 mile out warm-up (10:40) then ran back at a fast pace.  I didn't look at my watch, just pushed but tried to find a comfortable form and breathing.  I was surprised to see my pace was 8:42 for mile 2.  Happy!  Stopped for water then decided I wasn't going to stop my watch anymore because the race clock doesn't stop for me.  If I want to make my goal I have to plan for it.  

I ran easy for the next 1/2 mile then tried to find out what my tempo pace felt like.  I did the next 1.5 miles at 9:41 (good for me lately).  Stopped for water again without stopping watch and ran last mile easy 11:55 (not good).  

I can see I need to speed up my water stops and work on keeping my tempo run around 9:30 to make up for the stops.  9:30 for 13.1 seems a little daunting right now.  Gonna give it my best.

QP ... Wanna do some planks?

3 miles in the evening around my daughters neighborhood.  She has some serious hills.  Downside is a prominent slope on both sides of the road.  There are some roads with sidewalks but they are concrete which is a very hard surface for running.  I would switch off from slopey road to flat but hard sidewalk.  Thats the only downfall ... the rest is great.  Love the neighborhood and friendly people I see out walking.  I found one section of road that has a speed camera and flashes your speed.  It picks me up so I I see a "6" flashing as my mph as I run by.  I think I could have some fun with that.

17 mile spin.  Still enjoying the 5:30am start.  Enjoyed the instructor today too.  He acted kind of normal.

13 on the rail trail.  I was worried I wouldn't make it out there today.  I got home late last night from class and had a 10:00 doctors appt (totally messes up my morning).  I have to leave my house at 2:30pm for another evening class.  I set my alarm for 5:30am.  When it went off ... I turned it off (didn't get to bed till 11:30, not enough sleep for me).  Got up at 8am :)  Went to dr appt early and they saw me early 9:45.  Was done by 10am :)  Went directly to the trail and enjoyed this simply beautiful day.  Finished my run at 12:45,  back home to shower, eat, blog, then back on the road.  Life is good.

Got a nasty bra rash ... owie.  

Ran 5 miles in the hood.  Then walked 3.6 "Out of the Darkness" walk in memory of my friends son who took his own life back in April.  Tough day.  Lots of memories of loved ones lost recently.  Hug each other. love each other. no matter what.