Running for an audience of One

Went for a quick run around the river this afernoon - not too hot! 8:33 pace

tired legs - yet pace not too bad 9:04.... very tired legs, but am happy to be running - beautiful morning! 

met Rex @ gym - 1 mile warm up 9:32 pace - then four mile and half runs @ 8:32 pace with 800 recovery @ 9:32 pace in between - ending up with a total of 9 miles! WOW - my legs are ready for a rest day! :) 

Ran a warm up mile @9:00pace, reset watch & then ran 9 miles @ tempo 8:33 pace - wow, very happy with the pace & how it felt - nice even breathing - glorious morning!

Ran through SRL loop - now in car to go get girls from Spokane , miss them fiercely 

ran in Spokane today - beautiful path and amazingly friendly people here - Rex and I are blown away by the athletic community up here and their demeanor! nice pace of 8:44

got up this morning really feeling my right shin. instead of listening to my body (too many hours in the car over the past few days? ) I pulled on my compression socks and went out for a run. I ran a warm up mile @ 8:48 pace then kicked into gear after re-starting my watch and ran another 3 miles @ 8:22 pace (too fast for my strength pace which should have been 8:32). Shin was really on fire then. Most of the way through SRL and stopped to chat with Rex on his way back. Expressed my pain and went to flex my foot up to check shin and really felt pain. I tried to run, but only made it 4 or 5 strides then had to walk. I back through SRL to the coffee house, went in to leave message on Rex's phone. I could not walk the 2.75 back to my house. My leg hurts now. Boo. I wonder how many days off it will need? I have ice on right now...sitting on the couch my first official day of summer break at home....on the couch... :(

went around the neighborhood to try out my shin.....didn't want to push it after taking four days off. Hard to take time off....

stretching out the distance to see how my shin would do --- not bad today! hopefully it will be back on the mend

through trails - fun run @ 8:46 pace in McCall

ran in the mountains in McCall with Rex --- tough first 5 miles with some pretting good hill climbs/decline - but then gelled and was good to go for the way back! 9:03 pace - whew! 

went out in McCall last morning to get a run in - HOWEVER, I was having too many gastro stomach issues that I had to run back to the lavatory....that's pleasant *sigh* 

8:41 pace --- all parts of me felt good! WHEW

8:58 pace overall....ran most @ 9:00, but felt good coming back for about 7 miles, then the last 2 were a struggle. I think I was out of fuel and just plain done mentally....

looped the river - it was about 80 degrees this afternoon - 8:43 pace

Warm up @9:28 for 1 mile

2 miles @ 8:38 pace

800 recovery @9:29

2 miles @ 8:33 pace

800 recovery @9:51

2 miles @ 8:33 pace

Cool down @9:18 for 1 mile

Pushed hard today - quads were burning last quarter mile push @ strength pace, but feel so accomplished & amazing. Getting ready for family bike ride!! Love summer break!

Warm up for a mile @9:10 pace. Then it should have been a nice even tempo run --- uggh, i was cranky for awhile b/c the wind, not feeling it & all over with pace. Finally half way through my run & after a GU, my legs, heart & soul kicked in. Overall, it was a journey to say the least! See the run down: mile one:8:53,two:8:50,three:8:53,fiur:8:41,five:8:35,six:8:34,seven:8:33,eight:8:26,nine:8:42,ten:8:43

Overall i was shooting for an even tempo of 8:45 - with the scatter it ended up being 8:41....just not an even way to get there ;)

just out around the river - no music, no watch, just the sunshine and birds

Bone to Back Relay Run with Compass Academy - we did great! 

8:46 pace up in the mountains - beautiful, feeling good