With all its sham, drudgery and broken dreams...

Sooo tired.

Only did 2 miles this morning.  That's what the schedule said, and that's what I did. 

Wore my new shoes.  My knees aren't feeling too bad, and the shoe arches didn't bother me much at all.  I ran a 9:06 and an 8:38.  The pace felt a little quick for a long distance pace, but it was comfortable for a 2 mile jog.

Worked on my physical therapy stuff the rest of the morning.  It takes so much time.  But I've got to stay strong.

Got up to spend some time on the elliptical.  I went out to the garage, and it seemed really warm and humid in there for how crisp it felt outside.  As I went to plug in the elliptical, I noticed water streaming down the top of the water heater. 

I worked on my physical therapy exercises and tried to find a way to make my hair look okay without showering. 

Did a mile of running up the bleachers for 15-20 minutes after school.  That was new for me.  I could feel some new muscle groups.  That's where my mile came from.  It's good training, and I hope I can do it more often.

Training log said tempo run today

One mile warm up, 4 miles at 8:51 pace, and one mile cool down.  That was my goal.

My warm up mile was slow (on purpose) at 10:41.  Then I just tried running at a pace that was a little bit of a push, but that I could maintain for 4 miles.  My 4 miles tempo were 8:32, 8:36, 8:38, 8:28.  Then my cool down mile was 9:30.  I felt good the whole time.  My knee is a little sore, but I think it's going to get better since I have these new shoes.

And I got a whole body ice bath in the shower with only cold water since the water heater is still broken.  BBbbbrrrrrr.

Did elliptical this morning.  I was so thrilled to go out and not have water streaming down my hot water heater into the garage!

After 30 min of moderate elliptical, I worked on my PT strengthening.  Knee is feeling better.  At this rate, I'll be great for Saturday.  I'm so excited that it's going to be cooler weather.

After school, I ran a couple of laps, did 6 bleacher sets, and then ran some sprints.  

100 sprint, 100 walk, 100 sprint, 100 walk, 200 sprint, 200 walk, 400 sprint, 400 walk.  That last 400 sprint was hard toward the end, but it felt good to feel the burn in my throat and my legs wobbling.

I slept in!!  Then I did my physical therapy stuff with some situps.  Want to let my legs (and knees) rest a little for Saturday's long run.

Finally found the All American Trail I'd heard so much about.  How nice that they had 2 clean port a potties to use.  It took us about 30 min to get there from home, and I always need to use one.

The trail is supposed to be 11 miles long.  We parked at mile 5.5.  There was a group of people all taking off running at the same time when I got there.  It looked like a running group.  After the run, they all sat around and visited in their lawn chairs and had drinks.  I was so curious and wanted to find out more about their running group, but I chickened out and didn't ask.  Maybe if I see them again. 

My new running shoes seemed to give me a great run.  I could feel the arch support, and it felt comfortable.  I did end up scuffing my ankles with my shoes quite a few times.  It's not something I've done before, so I wonder if it's from the way my feet are positioned in the new shoes.  I'll take the scuffed ankles over sore knees & feet any day.  They're my new, cool, battle wounds.  No complaints about my knees.  I was so worried about them, but they're nothing more than just a little achey.

We ran 2.5 miles out in one direction and then headed back.  So by mile 5, we were back at the car.  Took a quick potty break and downed some sports beans.  I left Mr. at the car and I took off for the other 7 miles on the other trail side. 

The run was great.  I felt like I was really getting my stride by mile 8-9.  At mile 10, I stopped & walked while I downed a gu, then I took up the running again.  There was a lot of uphill after that.  The last mile was almost entirely uphill.  Up a big, long hill.  It kicked my butt, but I was happy with the run.  I felt like I could have run a little further at the end (after it leveled out), so I'll be ready next week-end for the 14 miler.  Only next week, I'm going to do the hard hill section first!

Highlights of the run: The wetland section that was all boardwalk.  It was beautiful, and the boards gave a little.  Like running on a floating wood floor.  Also, I saw a wasp that looks like a big red ant.  Very cool.  Lots of neat spider webs with interesting designs in them.  Good shade to keep cool (but makes it hard to see the terrain on some parts), running successfully twice across the bridge that had a big sign on it that said "unsafe bridge."  And of course, no wild dogs. 

I don't have my garmin right now to post my splits, however I do know that for all but one, they were between 9 and 10 mm.  I'm happy with it all.  It was a beautiful day for a great run. 

The chinese food afterwards was wonderful too.  No guilt at all!