Motivation gets you started, habit keeps u going

So very tired...I didn't run yesterday b/c it was a scheduled day off. Then I took today off b/c I had to work early and I was still exhausted from last night. Today was a super slow day at work so I did lunges behind the bar. So I suppose I did do something. Heres to being back on the running bandwagon again tomorrow!

My toe still hurts from last week when I wrapped it around the furniture...but other wise I'm good.

68 degrees--windy-Intervals 1/2 mile rests with 30 seconds of speed on a fairly flat boring surface...Good run. Turns out the 2 days off did some good.

6 am 68 degrees--humid...I made the mistake of wearing a cotton skirt today (usually okay when it is cooler) but it was humid and I forgot to wear body glide....so yeah my thighs are burning.

I ran with the yellow dog...things went much better as far as him listening. Unless I walked...then he wanted to pull so needless to say there wasn't much walking today except for when I wanted relief from my chub rub.

There is a black dog that I see on this route and the neighbors have told me to be wary of this dog. So of course he was out along with the other dog so he came up to my dog and they almost got in a scuffle. But I yelled at the dog and kicked him away and things were better. Oh and I yelled, "come get your dog" but no one was around. I have never seen the owners of this dog...

I got new shoes in the mail. Mizuno Precision. They are a little shinier than I thought they would be. I guess I have to muddy them up. They were okay on todays run.

My foot still hurts so it is hard to gauge how comfy the shoes are since my foot already hurts.

Happy running

7:30am 70 something...80 something humidity

I woke up at 5 to eat cereal and a banana and went back to bed till 7. Then I loaded up and drove to the bike trail. I took one water with me but left the rest at my truck b/c I ran 3 miles down the trail then back. I stopped drank my energy thing which was disgusting but I can see that it helped so I will just try something different. Them I ran north on the trail 3 miles and back again.

the first 2.5 really stunk b/c everything seemed to hurt again. It is day two of the shoes so I stopped running started walking and had a  talk with myself. It isn't the shoes it isn't anything...just run! I felt tingley all over and all of a sudden the pain was gone. Weird but works for me. mile 5 I hit my stride. here are my times

1: 12:04
2: 11:23
3: 10:23
4: 10:12
5: 9:31
6: 9:45
7: 9:41
8: 9:11
9: 9:24
10: 9:41
11: 9:51
12: 9:41

Miles 7 and 8 seemed to breeze on by. I was surprised when my watch beeped at me to tell me my times. Pretty cool. I started getting hungry again after 10 miles so I think I will have to bring 2 energy/gu things with me for race day so I don't get all slow.

But I would like to point out that this was done in 2 hours...SOOOO 10 more minutes and I would have been at 2:10 for a 1/2 marathon. So that is a whole 10 minutes faster than my last 1/2...if I could just get my first few miles a little faster than I would  totally be about be around a 2:05 1/2...sooo i'm kinda getting stoked about all of this

Oh and thank goodness for buffs...no sweat in my eyes today..I knew I was sweating but I sure didn't feel it on my head!

6:15am 60 degrees...Gorgeous outside. I love when there is fog over this one farm I run by and then the sun is just peaking out and the clouds look a lumpy...Run went well. I can't believe my toes are still sensitive...I didn't run with Garmin today. I haven't been when I know the mileage of the route. now I mostly take it with me on speed stuff and long runs.

Happy running!

7:30 am 71 degrees 94 % humidity-drizzley

I took yesterday off b/c I thought it would rain today. It is a little. Just less than I would have liked. I should have ran yesterday b/c I felt 'off' at work. Running helps me to stay focused. At the end of the night I ended up getting into a screaming match at work with another girl (that no one likes b/c she is very argumentative) and usually I would just let it go but lately I find it hard to let people walk over me. Usually I'm the girl that say "whatever" and move on.

Good run today--legs felt great. I'm loving my new Mizunos

Oh and I'm at 30 miles for the week...tee hee. Just another milestone for me.

and i started skimming Daniels running book and Run Faster yesterday. I had to put down Born to Run since the other two are from the library. I can take my time with Born to Run.

7:30 am 80 degrees 76 % humidity

hot run. emotional run. I walked and cried a lot of this run. I hate the heat!

It is hot. Took the day off...

6:15 am 69 degrees 90 something % humidity Purpose-hills

I ran with the yellow dog again today. He is a good runner! He is doing much better on the leash and listening much better. Not perfect but much more enjoyable to run with and less worrisome. Oh and we got to see boyfriend driving to work (he picks someone up and they car pool). I hope he didn't think I looked stupid with my buff--I look pretty ridiculous in it but it soaks up sooo much sweat!

I have been reading Daniels running book--I was wondering for you hill runners--I have hills by my house but is it better to race up the hills and then walk if you have to at the top? or comfortabley (as can be) run up and then keep that steady pace after you get to the top?I did both today and I have to say that walking for a few seconds after the race up felt better.

I thought i would take some time for a nutrition update-Last week was horrid for food. We had so much fast food. It was just a bad week for planning and what not. the only change schedule wise was that boyfriend was off work b/c now they are doing this work two weeks then laid off and collect unemp for a week. I thin it is funny that when he is home we eat less home cooked meals. He decided last night when I have a normal job (ie teaching ) I will do all the cooking--to which I responded that he would do the laundry (i hate laundry)

any who back to food-I am doing much better at getting in fruits and veggies (mostly fruit) in my diet. I still drink 1-2 sodas but usually just one a day. I buy more juice now so I have been drinking that. I eat a lot more nuts and seeds and dry fruit mixes. This is what I have planned for today

Breakfast-apple juice, cherrios, banana in milk, few gulps of powerade

Snack--i may bring a bagel with me to eat

Lunch-pb& j sandwich, nuts/trailmix/goldfish mixture, apple, mt dew

snacks till I get home and through out the day (i may not eat all)--mix of pineapple, grapes, strawberries, pb & j, and of course lots of water.

I keep trying not to raid the vending machine at work...somedays it works b/c it steals my money and other days I find one that works and I get my candy or whatever. This week I"m brining no money...so take that vending machine!

splits
1: 10:26
2: 10:34
3: 9:59
4: 9:59
.74: 9:17 (we really hoofed it!)

p.s. the big black dog was out again...but my dog let him know who was boss and he went away...he is such a good protector

6pm 73 degrees Hill hill hills and a knat...ewww

I woke up at the usual 6am at breakfast and went back to bed. I changed my alarm about 3 times after that and finally woke up at 9am. And really didn't feel like running. I kept bargaining with myself all day long. Instead I walked the dogs, cleaned out the closet, did some studying and laid out in the lawn chair on the driveway and tried to get some color.

I went to school and took my last test for that class and when I got home I fed the dogs and went a running. I did make a mistake of eating a happy meal at around 3:30 on the way to school. I felt it while running.

Overall I was very happy with this run b/c for the first 1/2 it was all hills..if I wasn't going up one I was going down one. I took them slow and steady, b/c there is no way I could sprint up these bad boys. they don't call that area Lake in the Hills for nothin'! It is pretty to look at and the houses are huge!

On my run I saw a group of boys playing baseball and then I saw some girls playing. It was pretty funning just to see how differently thegame is played with the two different groups.

Oh and I got some Gu at the Vitamin Shoppe. Today I tried vanilla bean. I was very surprised by the pleasant texture. I thought it was going to be nasty but I would actually eat another. I had 1/2 of one at about 4.5 miles and then the rest at about 6 or 7th mile. Maybe I should bring two next time?

post run fuel--oatmael and a powerade...yum

Splits

1: 10:05
2: 10:16
3: 10:35
4: 10:32
5: 10:58
6: 10:48
7: 11:05
8: 10:21
9: 10:25
10: 10:34
11: 10:19
.1: 9:36

6 am 54 degrees--burrrrrrrr

Ran with yellow dog...well walked mostly b/c I had some horrible right upper quadrant abdominal pain. so i mosied on home and did ab work and some arm stuff. It hurt to breath in...yuck

I woke up at 6 am at breakfast and went back to bed. I need to not do this anymore. I wake up more groggy. Instead I should take the 6 hours of sleep and then run, then If I feel sleepy take a midafternoon nap. I was very cranky today. I took the yellow dog with me and ended up coming home.

I knew I needed some physical exercise so I went for a 3.5 mile bike ride. That lifted my spirits.

I'm going to go grocery shopping, knit, go to work and try to forget and not be sad that this was such a low mileage week for me.

I took the dogs for  walk. It is hot out!

I did Jillian Michales Front video. I feel sore and feel great. Sometimes the muscle soreness is all I need to feel motivated to do more. I went for a short bike ride to scope out some garage sales.

Happy Saturday all!

7:30 am 70 something...very thick air so it felt like 90...to me atleast...

I think I was running anywhere from between 11:30 and 10:30...if I approached 9:30 I would run out of breath. The air was very thick. Now I'm really nervous about the Madison 1/2..everyone cross your fingers for either zero humidity or rain...:)

7:30 am 72 degrees 90 something humidity

This morning I looked up my VDOT score according to last years 1/2 marathon. I was pooped out that I'm at a 30. I would like to be at a 36. I realize now I should have been training differently. So today I set out to do atleast one threshold mile at VDOT 36 range. Which is an 8:55 mile. I didn't quite make it. At VDOT 30 I should have been at about 10:18. My total average pace was a 10:05

Okay so here are my splits

1: 10:47
2: 10:09
3: 9:38
4: 9:17 (threshold well that is what I was going for but found it hard to keep consistant)
5: 10:33 (depressed b/c I couldn't keep at 8:55)
6: 10:11

Well I'm off to find some chia seeds, and maybe more running shirts--i ran out of cooler ones so I'm also doing laundry. I guess I'm running too much!

I did arm weights and abs. I was on the ball doing the abs and my back was hurting along with my abs...my abs use to be so strong. Now I am going to be more diligent with my ab work.

6:30am. I didn't get a chance to look at how many degrees it was before I left but it is now 9:30 and it is only 71 degrees. It had to be in the early 60s b/c it felt so good and there was no humidity.

I was pretty slow today but consistant. I didn't even feel like I was breathing. I definately could have pushed it a little but decided to save it. I got to wear my new spibelt and I have to say that it is a keeper. I wore it over my fuel belt and it helped to keep it in place and nothing budged the entire run. Very cool feeling.

Splits

1: 11:03
2: 10:20
3: 10:35
4: 12:13 Was in a very thick trail--my times went so slow that I decided to not run in there
5: 10:14
6: 10:45
7: 10:03
8: 10:16
9: 10:18
10: 10:19
11: 10:52 (big hill)
12: 10:23

10 minutes of weights and abs

In other news-I train new hires now. That has been pretty awesome. One because I get to train them the right way and I get to get to them early and hopefully instill that little voice in their heads that says, "Don't be a slacker, if it needs to be done just do it, have fun at work, and be respectful of co-workers" I have to say the restaurant business is a very cut throat business. I explained to the girl I was training last night that if you really want to fight over 5 bucks (and some do) then go ahead but I find that if I just go with the flow with most things I end up making more money at the end of the night. I think customers can sense desperation.

And she gave me a very nice compliment, although I think she just meant it as a general comment. When you go through the training process you train with someone for 3 days. Each day is a different person so that you can get a different perspective and find your own groove. Last night was her 2nd training day and she told me she was very nervous the night before and even told her husband this. She said that she was glad to train with me on ther second night b/c I am so mellow and laid back. I was so thrilled with this. Only b/c I hope to pass that on to my future students--that I expect a lot but no one will die if it doesn't happen. I attribute this to my many years working in the E.R. I even told her, "Food is not an emergency."

AND then (sorry this is so long but Ihad a good day!) I was opening up the restaurant and I was wearing a tank top and carrying stuff and what not and one of the prep guys (who is a much better looking version of Leonardo DiCaprio) says, "Man April you have some arms on you!" I told him to shut up and I ran away blushing and smiling. tee hee. Just makes me feel good that some one notices my arms besides me (I am becoming more diligent with my workouts)

Whew...okay enough of that...of to the tub for some relaxing and reading!

6:45am--got a late start this morning. The sun wasn't out so I didn't reall wake up all the way! It was perfect weather for a run. I wish I had done my long run today. It was nice and cloudy with some wind...and it rained the last part of my run. I kept it easy and ran with the yellow dog. My knees warmed up after about a mile and didn't hurt but I thought I better not push it and went home after 3 miles. Good run

6:30am 62 degrees sunny, breezy--gorgeous day

I was going to do an easy run today but it was so nice today that I did some threshold miles and threw in some hills (which were on accident b/c I thought I was going to do an easy run) The yellow dog was with me and he did great too. Based off my last 5K my VDOT is 33 so my T pace should be around 9:33.

I am not remembering why I would go for my run at around 9am starting in the winter/fall time. One it is warmer and lighter out but there are also less cars. School started yesterday and I have to say there are three times as many drivers on the road. And kids are walking to school and when I have the dogs they want to pet them (which I do not allow). Just seems to be more of a hassle than a fun run when there is all that conjestion!

Now that I have taken the dogs for a walk, the skies have clouded over. Looks awesome out. I love storms. I have a concert to go to tonight that I"m pretty excited about (Nickleback)

Splits (my average speed was 9:41--you better believe I was happy about this!)

1: 10:38
2: 9:43
3: 9:33
4: 9:34
5: 9:15
6: 9:30

I am so thrilled that I ran 6 miles in under an hour...muahahaha!

day off today...which works out b/c I stayed up too late last night at the concert...but it was fun!

Feeling super lazy...I was going to run after work..and well that just isn't going to happen. Race is Saturday so I'm trying to decide if I should just run M, T, W or run M, T. W, and Th...

Happy running--I"m enjoying the 60's weather!

7:35 52 Degrees---yippeeee!!! Easy run

Whatever happened to the days when I took two days off and my legs felt fresh? Now they feel all tight...blech...but it was a good run anyway. I had to keep slowing down b/c I'm really trying to use Daniel's times. 5 days till Madison--They are forecasting 72 degrees with some cloud cover...YES!!!!

7:30 am started out at 56 and my run ended at 72ish degrees.

This run was horrible...but honestly if this is the worst run of the week that is fine by me. Better than race day.

I had some stomach trouble and then during my run I could not get rid of a side stitch. It would not go away. I would walk and it would go away and then come back. I took the yellow dog and he hates walking now and keeps pulling. Poor guy.

I didn't sleep well last night. I was in bed at 1030 but got up at about 1145ish b/c I still couldn't sleep. So I got about 6 hours of sleep. I so don't do well without a set schedule. I miss that about school.

Looks like it is going to be a bad allergy day so I'm going to lay here till my friend calls and we can go to lunch.

I got my chia seeds today. Of course I got them after the run. So I will try them out tomorrow on my run.

8am-70's a little humid. Nice cloud cover.

I almost forgot to put my miles in! Oops!

This will probably be my last run before the race. I was going to run tomorrow but SO and I are going to the outlet malls which means lots of walking. I'm hoping to find some teacher clothes. Most of my professional dress clothes are too big on me so I saved all year. I hope it pays off. Never fails--when I have no money I can find lots of clothes I like. LOL

Happy running!

I woke up at 5:15 and had maybe 3 hours of sleep. I can't sleep the night before. I did lay in bed and tossed and turned for atleast 7 hours...I slept a lot on the way up there so maybe I had adequate sleep. Any who....My garmin time said 2 hours but had me at 13.22 miles and when I crossed the finish it said 2:05 but then my official time was 2:02: 48. I ran 18 minutes quicker than last year!

I won't give a play by play only b/c I don't remember every mile b/c now it is Sunday I'm writing this. And forgive me if it seems all over the place and in no particular order!

Race started on time at 7am. We ran near the capitol building, ran through some forests, lots of bodies of water, up and down hills. It was great. Friday and Sunday were both sunny warmish days, but Saturday was my perfect race weather--overcast! I think it was in the high 50's! Even better!

I brought cherrios with me so that my pre run food wasn't different. I also ate some chia seeds. I wore my committment skirt, my new nike profit shirt (I Love this shirt, I have one in pink), my buff, and my spibelt.

According to my Garmin I even had some sub 9 miles, that was in the beginning and I forced myself to slow down b/c I didn't think I could make it going that speed for 13 miles!

While in the truck on the way to Madison I kept reading "Born to Run". I read a lot and a lot of it. I think I just got passed the Leadville race and I went to bed Friday night. It was so inspirational to me. I have about 20 more pages to go now and I am still loving it. I feel like implementing so many of the things they talked about in the book. I love reading about evolution and different cultures--adding in running made it for a very interesting book.

After the race, we went back to the hotel to shower and take a nap. Then we went to the zoo (very cool zoo if you ever have a chance to go--in fact I like it better than Brookfield Zoo in Illinois, and it is free) We got dinner and then played in the pool and in the hot tub whirlpool thing. I attribute all that to not really hurting today.

I am having some uncomfortableness in my pelvis when I walk. But I figure a day or two of rest will cure it.

Oh and I seriously am thinking about moving to Madison. There are RUNNERS everywhere. We talked to our waitress and she said that it is a big running town. I asked, "well what happens during the winter?" She said that they still run! I"m like Wow I"m all alone when I run in the winter! There are so many paths, and actual bike paths on the streets. Plus all the bodies of water are great for fishing and othe water sports. I was so happy with the beauty of this place.

And I really felt that the 1/2 was really well organized for it being their first. They do have a full marathon in May --so  maybe that was good practice.

My only complaint was that on Friday it was UW Madison't move in day for the student so it took forever to get downtown to get to the building where the packet pick up was. But I figure if they had the 1/2 before students came back from summer vacay there would be less participants.

Splits

1: 9:23
2: 8:47
3: 8:59
4: 8:51
5: 8:58
6: 9:03
7: 9:09
8; 9:09
9: 9:20
10: 9:22
11: 9:16
12: 9:08
13: 8:54
.1:  8:13

6:45 55 degrees--brrrr!!! I wore pants today. Very cold. The yellow dog went with me. I was going to run 4.7 today but my calf was cramping up so I cut it short.

I forgot a race story--After the race we went back to the hotel and went to the lobby for breakfast. I was still in my race attire with my finisher's medal. This guy looked at me and said well it looks like you did well. He thought I placed! LOL I'm like oh no everyone gets one of these!

School starts this week. Trying to think about where I'm scheduling my runs and what not. My hours were cut at work this week for some reason. I have 4 available days but was only schedules for 2. I'm going to try to get in one more day. But Friday in town there is a "Night Under the Stars" There is music and stuff so hopefully we can go to that.