running

Slow didn't even try to pick it up at the end. It's been a whole week of lots more walking and standing and eating bad food than I am used too. I need a couple of days off to recover from vacation.

Did some faster quarters today.  Garmin was nice.  Although I was on a measured course it worked well enough that I could use it for either time or distance anywhere.  Basically a quarter fast then jog a quarter then repeat.  Did 6 sets.  Times were not great and a bit slower than I expected (1:55 average) but on the money consistant.  Fastest and slowest within 2 seconds of each other.

Treadmill .25 fast .25 slower .5 fast .25 slower repeat x 3. Faster pace was 7:40. Rest was warm up and cool down. Working but not straining so overall happy with effort. Could have managed with shorter rests. Next time I do this I will keep that pace but extend the times and shorten the rests.

Very slow. Average heart rate 114. Could feel the fatigue from yesterday so no need to push things and get hurt. Not feeling like I have either the conditioning or the speed to break 25 for a 5k on Sunday., but at least I can do better than 26:45 which is what I ran last 5k.

I am one of the luckiest people alive. I have a great family, great job, enough money for everything we need and am healthy enough to still be running. Still it is hard to slow with age. In a week I am running Broad Street. I have run this race off and on for 25 years. I will never again run those carefree low one teens that I ran in my late 20's. I may never again run those high one teens I was so determined to get back to after the twins. I will at least try to stay in the 1:20's where I have managed to stay for the last decade in spite of the other kids, major surgery and this years 2 month long injury and all the other impediments that life puts in front of all of us. I wish I was faster and stronger and had more endurance, but how can I not be happy for all the great years of running with which I have been blessed.