THOU SHALT BE A COMEBACK

Blizzard outside and the windchill is -21.  Needless to say, no school and we are all stuck in the house.  After a doing a fair amount of cooking and cleaning, I walked 4 miles on the treadmill at 15:00 pace.  My quads are still shot, but that is the only damage.  As far as that shin/knee thing that had me so worried....gone. ? I really only need to maintain what I have fitness wise and stay un-injured between now and Eisenhower so in that vein of thought, no running until all soreness has dissipated--this may take all week.  Then a week of easy miles only.  Then the next week all easy  miles with one test workout midweek.  If all is well, resume regular marathon training for  6 weeks, taper one week, and go fight for my title.  I am trying to decide on a training schedule--this last one worked well for me and left me in decent shape, but I want to work in some fartlek type stuff at some 5k/10k speeds--however, I don't want to sacrifice the tempo intervals because these prolonged efforts are what make my marathon pace feel smooth and comfortable.  This marathon was definitely the strongest I have ever felt down the homestretch--the fact that I was able to bust out 6:27 pace for the last half mile tells me I had gas left in the tank.  So, physically, this one didn't waste me.  Mentally, I feel great and ready to roar--this one was not traumatic in the last 10k and I am willing to go do it again so I think I am definitely in a good position for a fast turnaround.

walked 4 on the treadmill again in crocs.  It was freaking cold today but I needed to get out and see 9 patients so I took my husband's truck and plowed my way out of our rural area into Wichita.  I usually don't drive his truck and 4-wheel-drive is fun.  I might have driven through more snow then I HAD too but I felt powerful in that big 'ol truck and had a little fun when the opportunity arose.

4 more awkward speedwalking miles on the treadmill.  Today I wore running shoes.  Tomorrow I run.

8:21 AP.  Rolling dirt roads.  30 degrees, sunny, and no wind.  Perfect day to test drive my legs!  They felt good, aside from a slight quad grumbling when going downhill.  Took it easy, listened to tunes, and enjoyed finally running again.

7:54 AP. Despite the temp of 13 with wind chill of 3, there was large chunk of the GoRun group at Sedgwick County Park where the paths have been cleared.  Had a good time running and chatting with a few folks--Eddy, Tony, Bryan, and Dave to name a few.  Legs aren't sore but there is definitely some lead in the quads that my next week of easy mileage should shake off.  I get to work third shift at the jail tonight.

am.  8.71 in the morning before work with Carlos.  Good times, reminisced about days of old when I worked southside EMS with him and his fire crew at Station 11.  8:53 AP.

pm. 6.03, 8:09 AP.  It's gorgeous outside and rumor has it another winter storm is coming, so I headed out the door for a few more before being banished to the treadmill.  Working on all easy mileage this week while getting back up to normal mileage, and then starting workouts next week.

8:19 AP.  The winter storm is here.  10 easy on the treadmil, incorporating 6x30 second strides at 6:00 pace in the final mile.  Legs feel good and I am eager to start workouts next week.

am.8 on the Treadmill.  8:16 AP.

pm.  5.05 7:37 AP.  Couldn't take it anymore and went outside into the dark cold.  Road were mostly snowpacked so not too bad of traction and the streetlights in the housing addition next door made the ice glow so it was easy to avoid.  I would have taken it easier but it was freaking cold and I had to run faster to stay warm.

8:00 AP. Snow-packed dirt roads.  I was tired and had just eaten supper(tuna salad and soy milk?).  It felt like I was waddling.

Vanessa was up all Thursday night with coughing, wheezing, and a temperature.  She's been sick but it got worse.  The doctor could barely squeeze her in Friday morning, and when we were driving there the car broke.  It was like the transmission blew or something because I had no power and could hardly accelerate, so I inched along with my hazards on, because, I am going to the doctor's office and I am NOT pulling over in 5 degrees with a sick baby!  People were honking and tailgating.  Ridiculous.  We made it to the doctor's office to find out she had an ear infection and pneumonia.  I called my husband, who had to leave work and come rescue us.  I had to call in too and the girls scrambled to cover my patients.  We spent the remainder of the day laying on the couch and coughing at my Mom's apartment and waiting for them to fix the car.  Then we finally came home in the evening and David packed and left for his buddy's house--they are driving up to a trail run early tomorrow morning.  I wish the best of luck to all the Psycho Wyco runners.  Anyways, that's my excuse for not running. 

7:42 AP.  Treadmill.  I know I said I wouldn't do any workouts until next week but Vanessa wanted to watch Wall-E AGAIN and I am so bored with that treadmill I couldn't take it anymore and had to vary it up so.....

all on 1% incline

4 mile warm-up 8:34, 8:27, 8:27, 8:27

2 miles 6:40, 6:40

~5 minute jog 8:34 pace

10 x 1 minute on, 1 minute off.  All minutes "off" 8:34 pace; paces for minutes "on" were 6:11/6:07/6:03/6:00/6:00/6:00/6:00/6:00/6:00/5:52

cool down about .7 at 8:34 pace to make 10 miles.

dynamic stretching and strength drills afterward.  I was a lot more injury resistant when I did these in the past.  Left shin thingy is tingly but not painful. weird. My legs feel better at faster paces, which makes no sense.

Vanessa is doing okay. We had another rough night but she is better during the day when sitting up and coughing that junk out.

7:45 AP.  Felt pretty tight in the hips after yesterday's treadmill speedwork but loosened up after a while and ran a few faster ones at the end.   My poor baby stuck a metal key in an electrical outlet to unlock it.  It didn't go well.  It was quite a shock, and she had a black star in her palm, bu the burn doc said she would heal up fine.  Scared me.  It shorted the lights out and melted the key into the outlet--David had to yank it out.

7:40 AP.  Yesterday was busy at work and then we were up late fixing a friend's leaky bathtub so we bypassed the Valentines date but made it up for it the night before with a bottle of Merlot so no biggy LOL.  I was a little bummed yesterday when, after two weeks of dietary righteousness and not eating anything I like I GAINED 3 pounds.  Then a patient delicately asked me if I had ever tired ProActiv.  Thanks a lot.  I did the mature thing and ate M and Ms and a cheeseburger.  Today I had to atone for that mess.  I am the 24/7 on call nurse so can't leave my phone or stray far from my vehicle.  I settled my sweet little girl in for yet another viewing of Wall-E with cheerios and got on the treadmill and did the longest most horrific treadmill run ever.  At mile 17 I was nauseated and had to step off for a minute, get a drink of water and eat a few vitamin c fruit chews, and then get back on and finish the final mile.  I am glad I gutted it out though and sweat off those 3 pounds, although now I am busily drinking about 4 pounds of water.  More dietary sins to follow since obviously the stupid diet doesn't work anyway.  18 mile progressive splits 8:34, 8:27, 8:20, 8:13, 8:06, 8:00, 7:53, 7:47, 7:41, 7:35, 7:30, 7:24, 7:19, 7:13, 7:08, 7:03, 6:58, 6:49

am.  5 on the treadmill to shake it off at 8:34 pace.  Shin bugged a little. I cannot believe I got back on that machine today.

pm.  6 with the GoRun group 7:20ish pace--my Garmin was dead but I think that's what Lacy said it was.  Felt great. Shin felt fine. Strange.  Legs don't feel dead at all from yesterday.

am.  7.1 pushing the stroller. no watch.  I tried to take it easy but there is nothing easy about pushing a stroller into a Kansas headwind.  Nothing.  I panted and gasped for air worse than in speedwork when going uphill.  I did have about a 30 minute reprieve at mile 5 when we hit up the playground. before finishing.  2 pull-ups, teeter-totter push-ups, and swing-push lunges.  more easy miles later hopefully.  Shin/knee thing did the usual warm-up and disappear after a few miles.

naptime: 5 more treadmill 8:30 AP

7:33 AP.  Big Workout.  The Biggest I have ever attempted.

2.85 mile warm-up 8:28, 8:14, .85 at 8:22 pace

4 x 400 meters with 200 meter recovery in 92, 94, 94, 92 seconds

4:18 jog

2 miles MP 7:00, 6:56, .5@ 7:45 pacer recovery, 2 at MP 6:55, 6:53, .5 recovery at 8:00 pace, 2 miles MP 7:00, 6:50, 4 minute jog

4 x 400 at 5k pace with 200 meter recovery 93, 93, 93, 92 seconds

1.44 mile cooldown 8:23, .44 at 7:43 pace.

Feel GREAT!

7:55 AP.  Met up with the GoRun group on the HS group and tagged along with them for 5, then turned around and ran into Carlos and Steph so I turned back around and ran with them for a while, and then eventually turned back around and made my way back to my car.  My legs feel surprisingly good after yesterday's workout, but I've got that tired feeling.  I think today calls for a nap and some serious laying around if I can manage it.

am. 6 at 8:20 pace

pm.  6 at 8:18 pace

After feeling fantastic last week, my knees inexplicably hurt today...a lot.  Ice and motrin, and some gentler miles all week are in order, I think.  I even took yesterday off as recovery...maybe I shouldn't take days off if this is what I get!

8:22 AP.  Treadmill.  Knees are bunches better today, and any discomfort disappeared by mile 7.  It may have had something to do with the 400mg of motrin I took first thing when I got up.  I resisted the urge to speed up and kept the pace gentle.  I am hoping that by the end of this week this knee thing has disappeared completely.

2.75 mile warm-up.  Met with the GoRun group.  6 mile tempo 6:44 AP and it felt GREAT!  Motrin  is the wonder drug.  1.25 mile cooldown.  Off to bed I go, tomorrow is an early morning!

8:23 AP.  Treadmill after a long day at work and not much time.  I made it short and easy.  Knees are still bugging but 400mg of motrin twice a day is sufficient to douse the fire.  I have started doing some knee/hip strengthening exercises to try and help.

7:31 AP. I stole this workout from Nan's blog after seeing it several times.  Thanks Nan!  It was tougher than it looks on paper.  I ran it on varied terrain into town and back, and paces suffered coming back into the wind on dirt.  Ran a 1,2,3,4,5,4,3,2,1 minute fartlek with 1 minute jog after the 1 and 2, 90 seconds after 3, and 2 minutes after 4 and 5.  Paces in order were 6:20, 6:02, 6:20, 6:34, 6:48, 6:46, 6:45, 6:32, 5:54.  3 mile warm-up and 1.77 mile cooldown.  The miles do seem to fly by pretty fast with this workout.

My friend Tony got accepted into Badwater!  Me and my husband met him when he ran across Kansas for the Wounded Warrior Project, and he ended up becoming a great friend of ours!  Check out his new training/fundraising site for our soldiers as he prepares for Badwater!

http://www.facebook.com/pages/Badwater-135-A-Run-to-RememberOperation-Freedom-Memorial-Fundraiser/200268409999460?sk=wall#!/pages/Badwater-135-A-Run-to-RememberOperation-Freedom-Memorial-Fundraiser/200268409999460?sk=info

8:21 AP.  Nice recovery run from yesterday along the river with Eddy.  I'm planning 15-20 long with a fast finish tomorrow morning with Eddy and Adam and want my legs to be semi-fresh.  When we ran by the Indian center they were having a pow-wow-it was pretty cool running to the drumbeats.  Afterwards I stopped by the Nifty Nuthouse for some treats.  Yum!

The fog was thick today and our run was dary and eery!  Very cool!  I showed up a little early and ran 1.69 at 8:46 AP to warm-up since I feel like a rickety old lady in them mornings and had a feeling the guys would take off at a fast clip.  I then hooked up with Adam and Eddy and we ran 16.13 through the county on varied terrain.  We ran hills on dirt roads for a few miles before turning onto the asphalt for the last two and picking it up for a fast finish.  Last two miles were 6:58, 6:52, which I was happy with after tiring our legs on the hills.  7:32 AP for the 16.  Afterwards me and Eddy ran 2 at 8:26 AP to cool down.  It was a good morning run and I will be hooking up with Adam more often since I have finally found a runner fairly close to my rural neck of the woods!