Workouts this week: March 30-April 5

Recap of my workouts for this week

Monday
Off day for running, but wanted to try out some of the different offerings in the Peloton app.

5 minutes core.
10 minute yoga flow
10 minute strength for runner's class

Did these workouts at various points throughout the day, but they add up to 30 minutes.

2.25 mile evening walk
Pictures from my walk 

I decided to try a 5 minute meditation class. And was totally ready to go to sleep afterwards. First meditation class done!

Tuesday
Started the day with 10 minutes of yoga.

Did a 20 minute guided walk at lunch. It was raining. Which is fine for me. Not as fun as sunny—but didn't see anyone outside, so that's a perk. The guided walk was okay. It was made for a treadmill and turning up the speed and inclines. The music was fun, though.

After work I did 4.8 miles of trails. I was very glad not to see many people out. Most of my run, I did not have to dodge people. I would say the trails were sparser than normal. I did see a few groups of 3,4 off in a distance.

I did 10 minutes of stretching and a few minutes of rolling post run.

Wednesday
10 minutes of morning yoga before my work day.

1.5 mile lunch walk

Evening: I did the speed workout, which I probably should have done yesterday.

Mile warmup at then I saw my friend training for a 1 mile race and he did .1 mile repeats, which sounded really interesting to me. And there's a field next to my house, where I have that much room to run. He did 6 repeats. I did 13 .1 mile intervals, with running back to the start .1 mile as my cool down. Which I remember in high school, I did 15x100 meter. And this is a little longer (160 meters). (I did that to get to 2.5 miles, which is what my speed workouts normally are.) Anyway, it was a good workout for me. I haven't done anything short in forever. I finally got to sub 6 speed. Maybe I can do 200s next week.

(I realize after the fact he was doing short hill repeats, but it's speed, it's running, it's fine!)

I did a 10 minute post run stretch class in the Peleton app. It was okay. The stretches were held a lot longer than the 5 minute class. I felt the class could have been shortened a few minutes.


Thursday
I did 10 minutes of morning yoga before work.

 I didn't have time for a lunch walk.

At 6 p.m., I ran 4+ miles. I really didn't want to run. But made myself. The temperature was nice. The run was fine. I am looking forward to having Friday off.

I did a 10 minute post run stretch class on the Peloton App. First class I've HATED. I basically had a tantrum and was slapping keys on my keyboard. I had the video up on my laptop and the instructor wasn't explaining things well. And I was having trouble pausing and going back. The video wouldn't let me. So I DID NOT like this class because there were 3 stretches that were brand new to me and not explained well at all. (Hi. I've been doing fitness classes for seven years. I'm happy to learn a new stretch, but please explain it.) So I won't be doing that class again.

Friday
10 minute yoga with core this morning before work.

Evening walk. Photos below.

Saturday
Did my long run on trails. Solo. Listening to some podcasts. It was a pretty morning. Didn't see too many out. Probably fewer than normal. I've done a lot of 10 mile runs lately so decided to try 11.

Sunday
Did a morning interval workout. The same one as last week. It still killed me. I am not tough enough.
Did my first interval at 7:44 pace, second at 7:21 pace, third at 7:38 pace. And then 7:21, 7:16 and 7:34 pace. Kicked my butt. Still out of shape. 4 miles. average of 8:29 pace.

I did a 10 minute stretch afterwards.

And then 10 minutes of strength for runners. It was mostly squats and pushups. (Too many pushups in my opinion. How does that help running?)

Miles this week: 29
Yoga: 5 short classes,
Strength: 2 x 10 minutes, 1one 5 minute core class.
4 walks (not counted in running mileage)

Workouts this week: Jan. 20-26

The cats. 

Monday: OFF

Usual off day. 

Tuesday: Sick

I stayed home from work because I had a cold and felt awful. I thought running would be a bad idea. So I slept most of the day. 

Wednesday: compromise run

I figured I could run but was really tired. So I ran 2 miles and then walked 2 miles. I just got impatient with how long walking took and ran every now and then. My watch didn't track this right at all. 

Thursday: Blah

I didn't want to run today. I was tired. I knew I needed to run, but couldn't bring myself to another run at the indoor track. (It was cold and gloomy outside). I decided to cross train. I did 12 miles on the exercise bike, which I think is the equivalent of 4 miles running. 

Friday: 4 miles indoor

I ran 4 miles at the indoor track afterwork. The gym usually isn't that busy on Friday. I was a lot busier than normal. And the Garmin was worse than normal at tracking the indoor run.  

Saturday: Trail miles

6 miles of trail. It was supposed to get up to 58 or so. I think the high temperature was 48 degrees with 12 mph winds (feels like 44 degrees). I would have run indoors had I known that. But I did it, and coughed like a smoker when it was done.

I wore full length tights, a long sleeve, a light vest to block the wind, a neck warmer and a headband and I didn't overheat. I took my inhaler before the run. My poor asthmatic lungs.

Sunday: Long run

I ran 10 miles on my favorite 10 mile route. (55 degrees, 8 mph winds). Which is my house to the park, around the loop and back. It's pretty much 10 miles on the nose, with bathroom stops at 4 and 5 miles. The route is mostly sidewalks, and flat. The hill in the last mile is the worst. 

I wore a crops, a short sleeve and arm sleeves (and never took the arm sleeves off, but might have been too warm in a long sleeve, not sure?) and a hat and neck warmer. 

I've run out of podcasts. I tried listening to NPR's "Wait, Wait don't tell me," which was fun. I ran with Matt. And felt strong. (Matt took have my gels.) "It really is easier with someone else," he told me.

HE CAN BE TAUGHT! (Favorite moment of the day.)  

I made it to 25 miles this week. (I'm counting 2 miles of walking. Not counting the bike ride.)

Four runs. One bike workout.  

Not bad for as sick as I was.

Workouts this week: Jan 6-12

Monday: Off

Love my off days

Tuesday: Speed

I did my first speed workout in MONTHS. I did 10 400s. I was trying for 7:20-ish pace. 

Mile warmup. And then 1:49, 1:47, 1:51, 1:46, 1:49, 1:52, 1:52, 1:49, 1:52, 1:48. So all within 8 seconds, which is consistent. 

I did about a 100 meter walk in between all the sets, so about a minute. Trying not to too much of a break. 

Mile cool down (was a little rough) 

I thought I should do 12, but 10 seemed like enough, but not enough to die. 

(I looked at previous 400s workouts for comparisons. I shouldn't.) I was aiming for 1:52s so this is great. 

Wednesday dead

I was so tired from the speed workout (which maybe means I did it right). I didn't want to run. But told myself that I have a super busy week—just to get in what I could. I had planned on 5, but the legs didn't have five in them. I told myself to do at least 2. And I got to 3 and decided that was enough. And then got back to my car. 

Thursday: 3.25

I had a board meeting tonight and this is all I had time for. A little more than 3—and then getting back to my car. 

Friday off

I went to a gymnastics meet after work. Didn't have time for a run. 

Saturday: 12 miler

I've run 10 miles a few times now. I thought I could go up to 11. A friend had one more mile to run after my 11, so I ran that last one with her. I thought I had it in the tank. And I did. And it was just a really nice surprise because I don't think I'm in shape. But maybe I am? I was fine afterwards, less tired than last week even. Still not sure what my next race is. 

Recovery

Sunday: OFF

I had planned to do a cutback week. I've been upping my miles for a few weeks. 

Miles this week: 23

Runs this week 4

Workouts this week: June 24-30

Monday: Off
Usual off day.

Tuesday: Morning run
I ran 3 miles before work. I should usually run more. Matt's alarm went off at 4:30 a.m. and it woke me up so I decided to get my run in with him. Apparently he was clearing the cobwebs and deflecting the bugs for me. I also hate headlamps. I need some knuckle lights.

(Also I ate at Last Resort for lunch and dinner. Planned lunch with friends and then impromptu lunch with out-of-town family. Their pick.)

Wednesday: Off
I was beeng very anxious and stressed today. I decided to skip my run and as soon as I made that decision, a weight felt lifted off my shoulders. I did 30 minutes on the exercise bike instead. And just felt like I got some time back to myself.
(Whenever I want to quit running, I mostly want to get my free time back. I miss time to watch TV or meal prep or just sit. I feel like lately, I haven't had time for anything.)

Thursday: Strugglefest
I considered doing a speed workout, one that I should have done the previous day, but didn't want to. I had an awful, struggle of a run. I ran one mile and it was awful. I'd set out to run 5 miles, and then considered quitting after one mile. I then tried to finish 2 miles. I thought maybe I could get to 4 miles, but I ran 3 miles and quit. It was just a bad run. At the indoor track, in AC no less.
(I also got allergy shots today and had a bad reaction to the shots, so that probably explains the bad run.) 

Friday: Better run
Friday, I hit the indoor track again. It felt better. I logged 4 miles. No speed work. I just wasn't up to that.
I went to the chiropractor at lunch. I told her my ankle is still bugging me. Months later. She suggested it I tape it when I run. She taped it. The first piece of Rock tape fell off before my run. And then the other during. I tore the rest off that night even though you're supposed to leave it on for a few days. I'll wear my ankle sleeve instead. (My ankle really hurt for the days after my adjustment.)

Saturday: trails
I did 5 trail miles Saturday. And still had to stop a few times. Maybe it's the humidity. But it was a decent run.

Couldn't find matching socks. Both of these pairs have one sock with a hole in them so I matched them up. I was trying to get out the door before it was too hot, so I went with mismatched socks rather than hunt longer for a matching pair. Yep, it was hot and humid. That's sweat. 

Matt wanted burgers. This is what I had.

Sunday: long run
I wore my ankle sleeve and ran 10 miles around Athens. Run was fine. A friend was struggling with her run, so I stayed back to help her finish. I'm not training for anything so a minute a mile slower doesn't matter to me. I tried to make small talk to distract her. I am no good with that. But waiting for her took some of the pressure off the run. I was worried about her—and not worried at all about how I felt. Slowing down also helped me. Usually I'm drained after a 10-miler, but slowing it down—I wasn't tired the rest of the day. Awesome!

Bringing up the back. 

The group.

Chili from Run Fast, East Slow or the sequel. 

Runs this week: 5
Miles this week: 25

All in all, a few bad runs. Happy to get my miles in :)

Workouts this week May 6-12

Monday: Off

Tuesday: Speed work

Lunch: sweet potatoes and grilled chicken tacos

One mile warmup
3 mile repeats
7:24, 7:21, 7:21
Mile cool down.
These mile repeats felt so much better than two weeks ago. It made me feel like I was getting my speed back. The cool down mile wasn't that bad either.

Wednesday
I did 4 easy miles and my legs felt a little tired. The heat was also wearing on me some.

Thursday: 30 minute bike ride
Stopped to help a kid catch their super speedy dog. The dog won, but was corralled back into its house.

Friday: Morning run
I got in a morning run today because I was working late. So I came in late. (I LOVE being able to come in late and get my morning run in.) I had hoped to start running around 6:30 a.m., but I slept and felt like absolute garbage when I woke up. I started running around 8 a.m. and did 6 miles. I felt better after my run. I worked all day and ended up taking 27,000 that day. I was exhausted. I worked until 10 p.m.

Saturday: Off
I usually run 5 days a week. But—I also watch my mileage. I ran 25 miles last week, so I was trying to run 27 miles this week. 5+4+6+12 = 27
I had planned on a long bike ride, but it was raining. I did some core work at home.

Sunday: Long run
12 miles done. I did 2 faster miles at the end. 8:31 and 7:37. It felt good actually.
The first half, it drizzled most of the time. My shoes were so wet! The forecast showed that it might rain. But morning of, it said thunderstorms possible at 8:30 a.m. I figured my 7 a.m. run would be mostly done by then, but it rained most of the first half. I wrung out my shirt a few times.

I'm thinking of doing a half marathon Memorial Day. It wouldn't be a PR race, but just a fun run.

Recovery:

Rolling.

Miso Fast Greens and miso salmon from "Run Fast, Cook Fast, Eat Slow"

Miles this week: 27
Runs: 4
1 bike ride, 1 yoga session, 2 core sessions

Workouts this week: April 22-28

Monday: Off
30-minute bike ride

Tuesday: Speed work
This was my first speed session in forever. 
The goal was the workout was 5k pace. I thought I could do some mile repeats at 7 minute miles. But hitting 7:30s was hard. Super hard. But I didn't quit. I finished the workout. My legs were really heavy in that last mile (7:41.) 

It was slower than I wanted. But still getting my body used to running faster again. Seeing that I haven't done that workout in 2 months makes sense. I looked and my half marathon prep had a lot of tempos towards the end. So I'm just out of practice for shorter repeats. 

 Who knows what else was going on? I certainly didn't feel as great as hoped. 

Wednesday: Trail run
I led a group trail run. I ran 3 miles. So I could prep the snacks before most people got back. 3 miles has been such a nice distance for my body lately. I finish the run before exhaustion. 

I thought the trail run was going to be hot, but the humidity was so low, it was pleasant out. 

Thursday: Off
I had a Lululemon event after work. They had a try-on event for local runners.  They said they're really focusing on run gear this year and wanted local run group leaders to try out some run products. I think the point was to try new clothing and I have most of their run gear already. 

I tried on some Time to Sweat Crops. They were too long.
I tried on some In the Movement Crops. They felt like aligns and wen't as compressive. And didn't have enough pockets.
I have the Pace Rival. But they were too long. 
I tried on a cropped top that I liked. But they didn't have my size. (It was also out of stock online.) 
I ended up getting a new Swiftly tank top, because those are nice to run in. They breathe better than the Cool Racerback.

I wish I would have gotten some more pieces, but I really just want more Fast & Free crops. 

Friday: Morning miles
I ran 5 miles in the morning. It was fine. Perfect weather really. It was cool. My favorite weather to run in. Low 60s. 

(I spent the rest of the day helping with my brother's wedding. I got home around midnight.) 

Saturday: Easy 3
Today was the lightest I've felt in awhile. My brain just felt free of the usual anxiety and stress. It's been awhile since I've felt this way. I kept the miles easy since I'll try running long tomorrow. (And my body seems to like the shorter runs lately. The 30 mile weeks are hard, and just leave me feeling drained.) 

Why did I feel so much freer? I wasn't in the office yesterday, which helped. Yesterday was exhausting. It was non-stop and I didn't get home until midnight. I had to be up early to help with Twilight at 7 a.m. So I should be exhausted. But I ALWAYS feel better about volunteering. I love being at races. Maybe it was the combination of working hard, feeling appreciated and feeling like I made a difference. 

I stopped the run at 3 miles. Lately, that's been a nice distance that doesn't leave me too tired. 

Sunday: Long run
I was going to do Renee's long run with her. I thought we were doing 10, but she was in a hurry, so we did 8 at a faster pace than I anticipated: 8:44 pace, which is in my wheelhouse, but not as easy as I'd planned. (Our first mile was 9 minutes and then the rest were around 8:30.) We finished and I considered doing another 2 on my own. I got my second wind in that last mile. But Renee drove off and I stopped. I didn't want to be tired the rest of the day. 

Later that day, I was feeling great. I did some yoga. I went on a 3 mile bike ride. And then because I had 24 miles for the week, did one more mile to make it 25 miles.

Miles this week: 25 (which is back to normal. I'm feeling much better after going easy last week.)
Totals: 5 runs, 2 bike rides, 1 yoga session 

Workouts this week: Dec. 31-Jan. 6

Worst week of my life. My dog died Monday. Suddenly. Unexpectedly. It was the worst day of my life. I was hit so hard my grief. I couldn't eat. I couldn't breathe. I cried all week. And I've lived such a blessed, sheltered life, I did NOT understand grief until this happened. I didn't get it. This hit me like a semi. It flattened me. Saturday was the first day I didn't cry ALL day, just maybe 6 times. My eyes were swollen. Just a crappy week.

So it was a weird running week. Please give all of your dogs an extra kiss and an extra long walk.

Monday: Worst day of my life. Mojo died. He was sick so we took him in. I didn't expect him to die, but he did.

Tuesday: Ran 3 miles of trails. To see if it would help. Didn't feel like running. I stopped to cry a few times.

Wednesday: Didn't feel like running.

Thursday: Ran 3 miles to see if it would help. Still hurting.

Friday: Had planned to run on the indoor track since it's been raining all week. But the sun came out around 4 p.m. so I decided to run trails. In my road shoes. The trails were the wettest they've ever been. there was a giant tree down in the middle of the trail. I climbed over the tree and then the trail was a lake. I turned around. And worried I ruined a pair of shoes. They were so soggy. I squished through 3 miles. It's sad to come home to a house with no happy dog to greet me.

Saturday: #killedit
My legs felt great yesterday, after so much rest. I decided to do a week's worth of speed, and do a half marathon speed workout—7 miles at race pace.

I did a mile warmup. And then 7 miles at 8 minute miles. Matt did the workout with me. (And my Garmin has my miles as slightly faster, but was also beeping before I actually hit a mile, but I think I was actually dead on, because I did a reset at one point.)
Mile 1: 8:00. Started too fast and the tried to find pace. I check my watch every 100 meters to keep us on pace.
Mile 2: 8:00. We have 14 mph winds on the back side of the track. Pushing against us.
Mile 3: 8:00. I'm already struggling. This is hard. The wind blows my hat OFF of my head. I double back to get it.
Mile 4: 8:00. At the end of this mile my hip and IT band on my left knee start to hurt. I ignore it.
Mile 5: 8:00 I've eaten maybe 3 cliff blocks at this point. I'm ignoring the knee pain. I'm wondering if I can finish.
Mile 6: 8:00. I've dialed in the pace. Maybe I have my second wind. Matt stops after mile 6.
Mile 7: 7:36: I'm not looking at my watch. I'm just trying to finish. I feel like I can do this workout. (second wind for sure.) I ask Matt to give me water at 6.5. We do a moving hand off. I get maybe 3 sips. It helps. This mile makes me think I can take on the half. I finish and flex for Matt. I did it!
Total: 55:36

It was a hard workout. But super proud of how I did. Could I do this for 13? it would be HARD but today went well.
(I know I should do the rest of my tempos on the road. Today this is what I needed.)

And I did a cool down mile. I made Matt run in front of me. I was dying to turn my legs over. Struggle.

My quads were pretty sore and my IT bands. Mostly when I rolled them out.

And when I got home I realize I had looked at the wrong half marathon plan. I have 2 plans. This is from the one with the 15-miler. I was going to do the other plan. Still a solid base for my next half.

Sunday: Had planned to run 6.5 miles to make 25 miles for the week. It was a gorgeous day out. My hip flexor was bothering me. I stopped to stretch it maybe 4 times. And at 4.77, I just said screw it and quit. I walked back to my car. And I forget how nice walking is. I just thought running on a sore hip would aggravate the problem. And not worth it to reach a silly goal. I'm glad I got time outside. I have a massage scheduled for tomorrow. (I texted her when I was walking back to my car. Thank you best sports massage therapist ever!)

Did 30 minutes of yoga

Miles this week: 23

Workouts this week - 12/17-12/23

Monday: Off

Tuesday: 5 miles
I did 5 miles of trails before the sun set. It was 61 degrees, sunny and perfect.

Wednesday: 8x600
Did a speed workout at the indoor track. I was inspired by an Instagram story that said—if you hate a workout, do it more. It will make you better. So I hate 800s, so I decided to do them.
Mile warmup. (Felt good)
Workout 6x800, with 100 meter run/walk between. (Goal around 3:30.)
• 3:32, 3:28, 3:32, 3:26, 3:31. 3:33

I did an abbreviated cool down since I had a board meeting later. These never feel as easy as I want them to. I was happy with the effort.

Thursday: yoga
Took the day off running. I went to Yoga at the Galleries, which I've been meaning to go to FOREVER.

They have a free yoga class once a month INSIDE the Georgia Museum of Art.

I was so nice and zen after the class, but my friend and I almost immediately started talking about stressful work drama. So, I guess I'm still working on letting go of anger.

Friday: Morning run
I did a junk 5 miles at the track before work. The gym was closing early and I wanted to make sure I got my run in.
And this was the worst run I've had in a while. After 1 mile, I felt like I was getting sick. I was overheating. I kept needing to stop. After 2.5 miles, I decided to take a bathroom break. And that made all of the difference. I ran 30 seconds a mile faster (the speed I should be running.) And finished my 5 miles.

Saturday: Long run
Matt said he was running 7.5 miles so I tagged along his run and added some miles to the end of the run. I probably could have run longer. Felt decent.

Sunday tempo: Wahoo
I usually take the day off after my long run. But I needed a second workout for the week. I'm playing with what races to do next. So half marathon or 5k? I think 3 tempo miles sounded good. A 5k workout said 5 miles fast. But that sounded like too many miles.

Warmup: .75 miles. I thought about maybe a .5 mile warmup, but my legs felt good, so I did an extra lap. (Sometimes they feel like garbage after a long run, they felt good today)

The tempo was maybe going to be 3 miles at half marathon pace (8 minute miles). No breaks
Mile 1: 7:55, a hair fast. My watch wasn't showing me pace again.
Mile 2: 7:49
Mile 3: 7:47
And I was feeling good. It was hard-ish, but if I want to to a half marathon at this pace, I should be able to do this. So I WOULD do the 5 fast on my training plan.
Mile 4: 7:44
Mile 5: 7:35

I did a mile cool down.

Mile this week: 32
Runs: 5, 2 workouts
1 yoga class

Workouts this week: Dec. 10-16

Monday: Off
Had a weird day. Too many feelings today.

Tuesday: Junk miles
I guess it was supposed to be speed work today. But I didn't wanna. So I did 5 junk miles. Indoor track. Super blah.

Wednesday: Mile repeats
More indoor track. Mile warmup. Stretching. Some drills in the gym hallway. Mile repeats. (Harder than I wanted it to be)

7:08, 7:01, 7:04, 100 meter recovery between. I'd be happy with a 5K this pace—but it would take a miracle to make that happen. (or a really good taper and some adrenaline).

Looked at the last time I did them—reps were a hair faster, but with more rest between. Hoping less rest toughens me up some.

Thursday: Running off calories
We had a holiday luncheon. It was a buffet and I ate chocolate lava cake, a apple pie brownie and a fruit crumble. I needed to run off some calories.
The usual 5 miles at 9 minute pace.

Friday off
I took today off. I had vegan cheese pizza for dinner and napped.

Saturday tempo
I really didn't want to run today. It finally stopped raining, but I just didn't want to go. (Which is probably every time I run.) I had thought maybe a 5 mile tempo. But then I decided I'd do a warmup, a 3 mile tempo and then cool down for a total of 5 miles.

I did a 1/2 mile warmup and then tried to find 8 minute mile pace (half marathon pace), but ended up at 7:30 pace, which was too fast. Mile 2 I found half marathon pac, 8 flat, (and then needed a 10 second break so I stopped very briefly), and back on to mile 3 at 7:40 pace. Then 1.5 miles cool down. So had trouble finding pace today.

Sunday long run
Today, I got out the door for the run just fine. There was no dread. I knew it was Sunday. The sun was shining—it was time to run. Only I got to mile 3 and felt like I had nothing in the tank. I ate some honey stingers and didn't think I'd get to 5. I got to 5 and told myself just to get to 7 and then eventually I did get to 10. I didn't do any more. I just felt like i had no energy. I ate a big breakfast. I thought I filed right. It didn't hurt. But I did it. I'm glad I gritted out. And it's cool that I can grit it out. So proud of myself for finishing. Not sure why it was hard.

I miss running with friends. I've been running so much solo lately. I ran the 5k with people (no one I know) and then I ran with Matt Nov. 25. That's it. I need to recruit friends.

Miles this week: 30
5 runs, 2 workouts

Workouts this week: Nov. 12-18

Trying to come back from knee junk. Got some solid speed workouts in and had good runs. Some were hard. But hard is okay right? Hard work means progress later?

Monday: Off
I made tomato soup.

Tuesday: 5 easy miles
Indoor track. 40 laps. I am so glad I got new headphones after losing my last pair. Running 40 laps is so much easier with music.

Wednesday: Speed work

I'm not actually sure what my 5k plan said for my workout. So I texted Kristin what should I do. She told me 3 400s. 2 800s. 3 400s. And sandwich workout. I liked that. I liked 400s so that's what I did except I did 4 400's for a total of 3 miles. I did this at the indoor track. (It's been rainy, cold and miserable ALL week,)
400s: 1:48 (slow), 1:45 (goal), 1:44, 1:43
800s: 3:29, 3:27
400s: 1:41, 1:43, 1:39, 1:34

And I did it. I felt HARD. I remember working on my 1:30 400s felt hard this summer. But ugh. I did this workout. I'm putting in the work.

Thursday: Off

Friday: Easy miles
I ran 5 easy miles of trails after work. It was an ordeal getting to the trails. I got stuck in traffic. It took 4 light cycles to make the left turn into the trails. Then there was no parking because of marching band practice. And then I only had one elastic in my hair. So I had to get 2 so my ponytail wouldn't fall down. And then it got dark fast. But I got my miles in.

Friday night run

Trails

Sunset

Saturday tempo
My knee is mad at me again. I was hobbling around the house after the previous run. This exactly what happened on my left side. Now, it's happening on the right. (Which is why you should always do exercises on both sides.) I knew this would happen after PT from the last knee issue. The goal was to loosen up that outside quad muscle. So I used the massager on it. I used the heating pad. I rolled. I did an extensive warmup, of heat, exercise bike, rolling and walking. And the run went fine!

The workout was 1 mile warmup, 2 miles at tempo, and then a cool down.
I ran 1 miles in loops around the school next to my house. Mile 2 was on the road. The goal was 7:30. I'd be happy with a hair faster. My watch kept saying 7:40 pace. But it was so hard. How am I this out of shape. I shouldn't be.
7:07 my watch beeps on that mile. Yikes. That is too fast. And I took 10 seconds to catch my breath.
7:07 again for the next mile. Again my watch was saying 7:20 pace and it felt hard. I just kept telling myself I could do it and to just keep pushing. And I did it. Faster than I wanted. But would love to get a 5k at that pace. Though that seems too fast for me now.
And then I just did a .5 mile cool down. I was beat. And then I walked home.

And I used the heating pad a few times that night to really loosen up that muscle.

Senior cat + heating pad

Sunday: Long Run

Longest run since Oct. 6. I did 9 miles of trails. Most of my friends ran this morning. I waited until it was 60. Which is my favorite temperature to run. And it was glorious. Why wouldn't you wait until your favorite temperature if you could? It was sunny and beautiful. And just a good, good run. It was the kind of run that makes me thankful to be alive and to be about to run for more than an hour.

I did stop about 3 times to take pictures. And 2 bathroom breaks! Eek. I had to pee after about 1 mile of running. And then midway through the run I really had to go. This is what happened in high school. All the running just makes me need to use the bathroom. (Short, short breaks. Way shorter than Rogue breaks.)  But that's why I run at the IM Fields. Lots of bathrooms and lots of cute, happy, spoiled dogs.

After the run, my hip flexors were mad at me. I spent about 20 minutes trying to roll them out. I'm hoping it helped. They didn't seem to loosen up. I should roll more.
(Also knee is fine! I did it!)

Miles this week: 27.6
Runs this week: 5