Motivation gets you started, habit keeps u going

Not a superterrific running week. Today I was sweaty and cold and there was a wind so I just couldn't get comfortable. Ran with my 2 buddies so that helped. Kept an 11 AP

day 2...30 on the ellip and 20 pushups and 1.5 dog walk.

I am just not ready for the cold yet. I stayed inside and 30 on the ellip and did the weights from 30 DS level 2.

It is 39 degrees out. I may run in the afternoon. It is suppose to get to 69. and I only have to run 2 miles.

day 3

progressive run. 40 degrees. I wear a buff around my ears to keep the wind out. And I now believe that this looks stupid. The buff is too big. I'll keep it for over the mouth and neck gear for the colder weather. But for now I need something else to cover my ears. And not ear muffs.

45 second plank, 45 sec l/r plank, 10 push ups, 45 second hold on bridge. Repeat once more.

50 squats

Lots of stretching. My legs feel better.

my legs were tired. Operation learning Spanish is back on. I"m using Pimseleurs b/c it is free at the library. If anyone has a bootleg copy of Rosetta let me know. You are doing it for the kids. I have a Mexican student. I can't say that she knows Spanish but she doesn't know English. And neither do her parents which is who I REALLY want to be able to communicate with. I called them a few weeks ago and it was such broken Spanish on my part. I hope she appreciates me trying since she couldn't speak a lick of English!

43 degrees!

day 5

I had a cavity filled on Wednesday. Yesterday as the day progressed I felt yuck. Throat felt scratchy and I went to bed at 630pm and didn't wake up really till this morning.

So I have a tenawesome scheduled for tomorrow. My entire body is tired and my back feels achy. Should I try it? or just do 8? I need guidance b/c as of now it isn't in my chest just in my head but I feel weak.

11:50 AP  no voice...blah. Couldn't find emercen C but I got some halls vitamin C stuff. I just keep hacking stuff up and using my vaporizer...I think I"m getting better but not fast enough

What is up with the protestors? It is about time people are being outwardly pissed off.

I ran with my dogs. Thought I was going to hack up a lung. Maybe after the doc and I get some meds I will try to do the rest of my run that I wanted to do.

I'm not super hopeful for my half marathon. My miles have not been super great. grrr

30 on the ellip...still have conjestion and a BAD headache

AP 11:17

here are my miles

1:  10:32
2:  10:55
3:  11:16
4:  11:06
5:  12:39
6:  12:04
7:  11:53
8:  11:47
9:  10:12
10:  10:24

at mile 4 I took some Gu and after mile 8 I saw they started a 15 mile bike ride on the path and a 2mile walk or 5k run so I had some company to show off too. The last two miles felt hard. I"m guess b/c of the mixture of cold air in my lungs and still being semi sick. Kinda proud of this run though b/c I did it by myself and I am sick.

Today was the ribbon cutting of the new bike trail. I'm depressed. I thought it ran into the other long bike trail. Turns out it just gives me 2 miles on a nice safe bike trail. the other miles were on the roads as usual.

Ran some miles with my friends. They continued on for 11. Hacked up some more lung somewhere on the trail. Now I"m coughing b/c I bought a laminator and man is that a plastic high!

run, walk, 2 sets of 20 pushups, 50 squats, stretching and planks.

The air is cool!!! 43...gotta retrain my lungs!

15 minutes the ellip...hey I'm on my iPad and making a blog entry...woot woot I did some push ups and hammer curls

pm update--45 on the ellip, 3 sets of 30 second planks, 30 second side plank (just one set) crunches on the ball till I couldn't take it anymore. tricep stuff

Yeah! A friend of mine and I ran 8 before the race. we ran around my neighborhood and then ran the mile to the race. She was super nervous and now that the race is over I think she wishes she would not have ran the 7 before. but my goals was to do my 5k under 30 (not break my old record b/c it was unreasonable for my fitness right now) and to do my long run. I like this race b/c they give you sandwiches and bagels and fruit afterwards. Plus the money goes to the trouble teen high school and boy do they need it! The tshirt sucks so I didn't get it this time.

Here are my splits

1:  10:14
2:  10:20
3:  10:04
4:  11:27--I said lets sloow down
5:  11:32
6:  10:14 and then that stopped working and I said screw it. hahah
7:   10:00
.96  10:08

Race

1:  8:52
2:  9:08
3:  9:10
.10  10:23

It is funny b/c she always kicks herself later b/c she walks. I'm like just slooow down...but in her head sloowing down is bad. Our other friend in our threesome placed 2nd in her AG...she is a speedster...I'm glad to be in the middle! LOL

On a bake a

11:33, 11:48, 10:42, 12:11, 10:18

my achilles hurt the first 2 miles. then it loosened up.

Time:	1:26:30
Moving Time:	1:18:02
Elapsed Time:	1:36:23

Avg Speed:	4.1 mph
Avg Moving Speed:	4.6 mph
Max Speed:	1,604,194.8 mph

Avg Pace:	14:34 min/mi
Avg Moving Pace:	13:09 min/mi

Elevation Gain:	1,086 ft
Elevation Loss:	1,073 ft

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	1:26:29.6	5.94	14:34.3
1	12:28.5	1.00	12:28.5
2	14:09.0	1.00	14:09.0
3	14:09.5	1.00	14:09.5
4	13:15.1	1.00	13:15.1
5	13:00.2	1.00	13:00.2
6	19:27.1	0.94	20:47.4

here is my map

Time:	3:08:32
Moving Time:	2:42:53
Elapsed Time:	3:49:36

Avg Speed:	2.8 mph
Avg Moving Speed:	3.2 mph
Max Speed:	52.4 mph

Avg Pace:	21:40 min/mi
Avg Moving Pace:	18:43 min/mi
Best Pace:	1:09 min/mi

Elevation Gain:	1,913 ft
Elevation Loss:	1,921 ft

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	3:08:31.5	8.70	21:40.1
1	22:18.5	1.00	22:18.5
2	21:10.5	1.00	21:10.5
3	21:36.2	1.00	21:36.2
4	27:57.7	1.00	27:57.7
5	20:37.0	1.00	20:37.0
6	20:09.5	1.00	20:09.5
7	19:28.0	1.00	19:28.0
8	20:39.0	1.00	20:39.0
9	14:34.8	0.70	20:48.9