Run the Baby Fever away!

Tuesday: 1000m warm up + plyometrics. 8x 400's at 10k pace w/ 200easy jog between

I have had so much fun running this week. The speed work out on Tuesday was rough on me and I probably shouldn't be pushing myself that hard but I hate "slow-as-molasses" me almost as much as "6-miles-is-my-longest-run" me. But when we got to the 7th 400 segment my right hip tightened up and I knew I had better slow it down and stretch it out. I really only missed one so I'm good with that. I have to say that I love how the speed work challenges my mind. I'm not the kinda girl who likes to count her laps or what interval she's on but I love to say the # I'm on and the pace I was at after every speed segment. I then give myself a little pep talk or mantra at the very end of my rest segment to pump me up for the next speed part. I'm such a nerd. I sometimes say them out loud... you know, when I hope that no one is listening to me. LOL


Wednesday: 2.3 miles on the dreadmill so slow it was almost sickening

Guess what? Now that I'm running what is comfortable and not kicking myself for the super s-l-o-w speeds I'm enjoying my running. I ran while watching TV shows that should never be on television. It was great! I'm all caught up on Bethenny Getting Married? and all I want is to be pregnant and have a baby girl now. Very crazy and I think that's why I signed up for the Marathon Program again. Marathon or drive the FFP crazy because I want another baby that we can't have. Yea, I'd choose the marathon too. I love and adore my boys and it is WAY too late to start over now.


Thursday 1.2 miles walk w/ Laura then 1.8 mile jog w/ her. Dropped her off and Ran 2.36m on my own.

Laura met me w/ Laila (Cindi's BFF) at one mile and we walked for a mile or so to warm up since her knee has been bothering her and I really wanted to warm up my hip first. We got to talk about girly stuff! I have known Laura since high school and she is one of those constant things that holds me down to earth when things get crazy. We got just past the one mile marker and decided to pick it up. We jogged along chatting and visiting and gossiping as usual and the 3 miles went by entirely too fast. We stretched and I looked for someone else to jog my last 2 miles with but no one was available. So I cranked up my "Eclipse" sound track and got to it! The park was so pretty and there were tons of people out. I just smiled and waved and said good morning to every one along the way. I really truly enjoyed my run. I didn't even look at Big G until I ran past the boulders that mark our trail runs. I felt so amazing. I looked at my crazy slow speed and smiled. I just missed running so much that a run like that couldn't make the smile disappear.



Do you run to make up for something you feel is missing in your life? I am totally trying to out run my biological clock. The only thing that seems to work is Marathon Training.

Sometimes its more about the journey

than the destination.

I've been on the lookout for that run that makes it all make sense again. Just a touch of that effortless runners high to keep me motivated and moving forward. Last Tuesday's run was a lot like last Saturdays... hard. It felt like running through quicksand for most of the 3 miles. But I actually felt good at the end and that gave me a glimmer of hope.

Saturday:
Up early with some (yucky) instant oatmeal because we're running out of breakfast food in this house. I headed out the door and off to our meeting place with plenty of time to spare. We had a little pacing workshop and it was a little cooler standing by the creek/pool than it usually is this time of summer. Perfect for running, not perfect for standing around shivering. Soon enough we were off to do a 1/2 mile then a bunch of plyometrics warm ups to get us tuned in for our 3 1/2 mile run today. I haven't run along this stretch of trails in a long time and I had forgotten how beautiful it is. We started at the rocks and I turned on my trusty 405G but didn't focus on it too much during the run. I didn't want to psych myself out or feel disappointed so I didn't really look at my watch unless someone else asked what our pace was then not closely until we finished our run. It didn't seem that long ago that I was easily sustaining 9 minute- 9:30 easy pace and here I was struggling at an11 minute pace. The first mile and a half were kinda brutal, but the last two seem to tune in like an old friend, not all of it easy but it did feel natural. I picked it up and pushed beyond what was in my new comfort level. Our last half mile was a 9:52 pace.It was like a light bulb went off and my different dueling body parts all worked together. A little hint of bliss on my run. That's what I was looking for.

Run into the New Year

So far I've tallied about 22 miles for the week. I didn't run last Saturday with group because I just wanted to sleep in and hang out with my kids after being gone to LV the week before. I knew vacation was coming to an end and I wanted to not have to worry about getting up and about for just one morning. I took up an offer to run with Susan (owner of FF and 5k, 10k and 1/2 mary coach), Ed and Katie (both helping to coach the 1/2 mary group). I love my running groups but not sure how "special" I looked running with 3 coaches, either I really needed it or I'm damn lucky. I'll take the latter "Thank-you-very-much". We took the trail to upper park and the levy around to the bridge, back through 5mile and down the trail to 1 mile again. I love our not so little park. I had missed my running buddies now that we were all running different speeds during training. It was so nice to chit chat with them again. 6.89 on the books and the first for the new year and new decade.

Tuesday: Speed work. I got there early and ran an easy lap around the 1/2 mile or so loop at WW park. The fog was setting in as we did our plyometrics and warm up. We got done as the pea soup feeling settled in around us. 6x800's . Wahoo! But I kinda suck at figuring out what my threshold pace is. My marathon pace is actually about the same as my half and my 10k pace... because well, I don't really know why its the same. I feel like I push the same effort at any distance some are just farther than others I guess. TTD and I settled into a 8 minute pace (for me in hopes of speeding up by teaching my body that faster is not a bad thing) and Liz and Ross were on our heels. Diane is new to the program and she stayed right with us too. The fog was so eerie. I really liked it up until someone mentioned that it seemed like a set for a horror story... eek! Then I ran faster thinking about things like men in hockey masks and chainsaws and before I knew it the speed work was over. Did a cool down and some stretching with David. 5.5 miles in the books for my second run this 2010 season.
I took Wednesday off and ran Thursday hills with Liz, Katie and Kim. We met at 5pm after work and it was already mostly dark. We had fun with the rolling hills in CalPark and Canyon Oaks. If you stick to the main road, and don't climb the biguns, then the gentle up and downs feel like work in a good way. The fog looked beautiful hanging into the nooks and crannies of the canyon and the light finding its way through the dark foggy night in beautiful and magical ways. I <3 my good friends and a good run. Another 4.04 miles in the books.
Thursday: Ed FBed this morning that he wanted to run in upper park this morning. I took him up on it and we had a blast. We trudged through dirt and mud and muck and talked and talked and talked. I haven't had a run alone with Ed since his "unemployment days" not so long ago. Today his job was on a furlough day like most of our friends in any govt. or upper division school position holds. So glad to take advantage of the BEAUTIFUL day with a wonderful friend. 5.5miles today.
Sheesh I feel so blessed to be a part of this amazing running community.

What if I want a 4 hour marathon?

I've posted a few things on here about wanting to run a 4 hour marathon. During the program we have had two 10k time trials. I'm not any good at them! Both of them came in at close to 58 minutes... not even close to what I'm capable of. My half marathon pace is faster than that! Ugh. I just could not find my high gear during those runs. I was afraid that getting any faster was a pipe dream. I'd need to run a 9:09 for 26.2 miles to come in under 4 and I couldn't run that for 6.2.

Last nights speed work was well work. We left from a different spot and used the available light as a guide for running time not miles. Coach Paul and Alan wanted us marathon group to run hills. We would do a mile warm up then the rest of the time at marathon speed. Am I supposed to run at the speed I want to run for CIM or the speed according to my really crappy 10k time? The run took us up into upper park (the trip up was lots of uphill on uneven surfaces) 37 minutes including our easy first mile then turn around how ever far you are and make it a negative split back (mostly down hill except for one long up hill before the lake) for 33 minutes. I got back to the parking lot at the perfect time 1 hour 10 minutes. I looked at my times, deducted the first mile and the remaining 6.5 miles was at 9:11 pace. Really darn close to the pace I was hoping for. If I did run EXACTLY 9:11 pace at the marathon that would put me at 4 hours and 36 seconds or so.

Part of my running regimen has been to incorporate a stronger core by spending an astronomical amount of money for a 6 month membership to KOR fitness. Lots of kettlebells and stretching there to make me more efficient, stronger and faster (I hope). I'm going to miss it come November when my membership is up. I'm not sure I want to give that up. My hands are all tore up today. I probably won't be able to lift my arms up to wash my hair after those clean and presses or the 6 minutes of snatches that K.C. told me not to worry about counting since I was using the 26lb bell. I can feel myself getting stronger after every single class. That will be hard to give up.

So do you train for the time you want... or by how fast you actually are now? The run felt comfortably hard once I got a good breathing pattern down, not sure if it will last 4 hours though. I guess that's why I have coaches and 11 more weeks of training to figure that out.

I Love you Tomorrow, you're only a day away!

So I guess I'm going to stop drinking alcohol today. I did only have 2 beverages yesterday when we had a little post 10K (that I didn't participate in) soiree at "chief Howler monkey's" residence to celebrate the end of the 10K training session and his lovely wife's bachelor's degree. What a great host, a bunch of food to enjoy and a bunch of running friends and family to celebrate with us. No pictures yet (as I cringe) but I'm sure there will be some to post soon.

No running today but I did stop by a friends house who will be running Nike Women's half with me in October. Our goals are very different right now, she wants to PR and I'm in it for fun. But so nice to have someone to chat up at school about running. Most of the gals get mad when I post all about how far and how fast I went. Apparently it's rude to remind people that exercise is good. Reminder to self, not so much runner updating on facebook.

I'm so excited about getting back into the groove of things. School starts in two days, Marathon training starts tomorrow! I'm going to train like I'm out there to run a 4 hour marathon and see what happens. That's my pipe dream goal, 4:10:00 is my realistic goal.

Lots and lots and lots of talk about Greece next year. But that's all I'm saying for now. I do have reservation all ready made for an adult vacation to Las Vegas. FFP and I haven't been away for more than 1 night together without the kids since they were born. He is usually gone hunting or at work or I'm off at a race or on a girls trip. This year is going to be different. I want to actually make memories TOGETHER. of course the camera broke so we either get a new one or do without. Memories in our minds might be more realistic this year.

So running tomorrow. Marathon race report in about 18 weeks. The countdown begins.

Limits

I've thought a lot about what my limits and my boundaries have been since I started running. I have gone far beyond what I thought I could ever do and thus blowing those ideas of limits out of the water. In the life of a parent I am very good at shutting those down and forgetting what I am capable of. Mostly I want to protect them, even by being "too safe and cautious" which isn't really helping them at all is it? I became a paranoid mommy. Not where I wanted to be in my parent style at all.

I never thought I would run a 10K much less a half or full marathon, but I did. I had to push those "limits" in myself to train for longer distances, for faster times, for conserving energy now so I could push it later. I had to learn to eat differently so I had energy to do things I never thought myself capable of. I had to retrain my mind with positive thoughts, not my usual process at all.

As a parent I am constantly worried about the boys getting hurt, physically, emotionally, spiritually. I built walls around us to keep us safe, those walls are mostly figurative but sometimes very physical when you see what my kids are allowed (or not allowed) to do compared to some of the other kids in our neighborhood. I don't let them play in the street. I don't allow them to go to someones house where I don't know the parents. I hover when they are online so they don't accidentally log into the wrong site. They have timers set for how long they can watch TV, play video games or have computer time. I force them to play outside with Blondy under constant supervision, and at age almost 9 I let Hollywood play outside with less supervision than before with the understanding that he knows his boundaries, knows he must check in every half hour and does not enter any ones backyard, house or car without coming and talking to me first. If I say no there will be no temper tantrums or talking back. Of course these are only a few of the obvious ways I protect my children but the list could go on all day I don't think you want me to bore you anymore with that. All in all, I built my walls pretty high.

It was so hard to climb those walls, jump over them and run, but thats exactly what I did. I always came back though. I needed to get a little Tina time in, not as a parent or a spouse for a little while. I learned that not only did I build walls around family to protect them but I built walls around myself and became of the world going on around me. So when I started to run I had little confidence in myself, but slowly and steadily I learned that there is a difference in LIMITS and BOUNDARIES. Limits are meant to be challenged and boundaries are what we have to keep us safe. My kids are getting the benefits too. A happy mom who is tearing down walls, setting boundaries broader and limits more as goals to overcome. Those walls around our family are not so high but still working on coming down s-l-o-w-l-y as my kids grow. Those walls around myself will be torn down and rebuilt over and over I think but at least they grow with my goals and are torn down with great friends, great runs, great coaches, great workouts, PR's and everyday wonderful achievements. Becoming a runner as taught me more about being a person, a wife, a friend, but mostly a parent than I could have ever imagined.

Fast Pass

I did speed work out tonight and even though it hurt, it was cold, it was wet, it was not as fun as I had hoped it would be...I did it. 1.5 mile warm up with strides and 10x 800m at 10K pace and 40 seconds recovery between. I managed to hang with the girls and stick just a few seconds behind them. Each interval landed me in at about 4 minutes to 4min10seconds. Not too shabby. Ohhh and the hubby bought me a windbreaker/water resistant jacket and it came in handy since I ran in REAL RAIN not just drizzle tonight.

Since I've got Disneyland on the mind still I decided to use a bit of terminology for my post tonight. I passed the long line (no long run this week) and jumped in at the fast pass (speed work). Thursday long run, Saturday Almond Blossom 10K(kinda)and breakfast. Maybe some kettlebells and an easy run with Jenni in the morning. Cindi really, really, really needs it.

PR: 10K

Today we had 10K time trail to see how we've improved over the last 5 weeks of training. Although I've been suffering from this chest cold that may or may not turn into a real full blown chaos before we go on vacation, I did remarkably better than I had hoped. My first time trail was around 57minutes and today I came in at 52:30! That's an 8:28 a minute pace, WAHOO! Believe me I had NOTHING left at the end. At mile 5 I had to slow down a bit due to some wheezing and every time I tried to speed up it would show up again. Liz came in a marvelous 14seconds in front of me. I tried so hard to keep up...ugh. Vince who didn't think he could keep up with us did awesome at today's 10K. He stayed with us until that last 1/2 mile where he kicked it in and caught up to Todd who we kept in our sights the whole run but he seemed just too far to make up. But since I've taken over 3 minutes off of my previous PR and more from the other time trial I'm stoked! Now I'm worried that David and Alan will place me in a faster bracket than I think I can handle.

Tomorrow Vicki and Ross will be running the Davis Stampeed 10K and I'm sure Vicki will have SMOKED my time and I'm excited and happy for her! Can't wait to see their times. What an improvement Ross has made in the few months since jumping head first into the wonderful world of running.

Tuesday we leave for Disneyland. Hopefully there is a treadmill at the hotel since Disneyland really isn't in the safest area for outdoor running alone. But we will have fun!

Who am I again

Ahhh.... I thought I would have more time now that the kiddos are back in school. I'm stopping by for a minute to take note of whats going on this week. I took Monday off just doing some ab work since I as sitting for some friends since their daddy was having surgery. Ouch... While he was there his wife saw some other friends who were there having a baby. So that was my day yesterday. The Wilhelm kiddos went home then we ate home made chili. Yum... of course the hubby was at work since OT comes by so rarely these days he went ahead and took it. That put him on three days straight. Nice for the paycheck not so good for Mommy's sanity. Wasn't I just complaining that he was home for 13 days straight and driving me crazy?

I really wanted to do kettle bells last night but that didn't happen so with some ab work at home I hope it will be enough. I wanted to go Wednesday but I babysit so I'm going to call and see if they are doing a noon class. I'm running with Jenni, Gehrig (in the jogger), Cindi on the leash and maybe our friend Kari too. Our own little Wednesday running club. Thursday is rest and abs and I'll have to do my LONG run of 11 miles on Friday since we'll be leaving for the lake that night for the weekend. I hope to get out and run for a little bit on Saturday and take Sunday as a rest day.

Food. I'm so bad. I need to be better. I'm not eating enough, I'm not taking in the calories. I thought that our $300 at Costco would hold out but it all lasted like a week. 24 yogurts devoured by two little boys. I think I've had three... I love the peach ones... so do my boys. They don't like the blueberry and that's all that's left. What the heck. I need to go back to oatmeal in the morning to get me on track and keep me from being STARVING at 10 or 11. I shouldn't be drinking soda at all, I didn't even LIKE the Coke I had last night... why did I drink it? I have no idea. I need to go back to no soda while I'm training (except for when I go to La Comida because the water AND the ice tea tastes like blech!). I need to be consuming more calories and eating more sweet potatoes and potatoes and brown rice and beans. I need to drink more tea and water.

I'm really enjoying this program so far. I like all the plyometric and core work we are doing to enhance our strength. I love doing to kettle bells and the running for time instead of speed or distance. knowing that I need to set aside 45 minutes instead of 4-5 miles just makes more sense.

I've had a few months of emotional turmoil, a lot has come out in whining here and I'm sorry about that. Part of that is that I REALLY need to get my thyroid checked. I guess I should stop typing and call my endocrinologist hu? I also have several moles I need to have removed especially since I had melanoma once and should be SUPER vigilant about that. I kind of bury my head in the sand but it seeps into my dreams and freaks me out so I haven't been sleeping much lately when I should just go take care of it hu? emotionally.... I don't know how I would deal with it so I procrastinate. Mostly I'm afraid the doc will tell me to stop running outside and I don't want to hear that. I already douse myself in sunscreen everyday. What else can I do? especially in the summer... These things have started to consume my thoughts and affect my mood. I'm working hard to remedy that.

Tonight is speed work. Dads coming down to watch the boys. I'm going to go a bit early and warm up. I'm planning a blog about ... my achievements (running and non-running) and my goals for this year. I know none of the other blogs are talking about "That" so by the time you get to mine you will be GOOD and SICK of hearing it. LOL

I really want to talk about Kristin Armstrongs blog but you are all bored so I'm going to sort through my thoughts and feeling and hopefully have a post before the weekend. Read it and let me know what you think.

and SLOW it GOES

I kept hearing (thanks Liz) that after a marathon you're in that speed zone (10 minute miles) and its hard to get out. Yea, I did my worst 10K time today and I was hurting. We were averaging 9:10 or so not bad but not really good either. My last 10K time was round 56:06 or so. We did the standard park loop and I run that route (generally in reverse though) about once a week so it is not really fun for me anymore. Actually its kinda of dreadful... knowing what we'll be doing. I didn't have an ipod today since Cindi ate my earphones and standard ipod buds don't fit in my ears. I was on my own with some companionship from Patty, Vicki and Liz.

OMG it was SO SO cold that my windshield had about a half inch of ice to defrost this morning and it took water, a scraper and 15 minutes of defrost to leave a little hole to see while driving so I wouldn't be late. I'm from California... AND from the valley, and we're just not used to this. It was easily 25*F or so and we didn't even leave til 8am or so. It never did seem to warm up and I'm hoping this isn't what its supposed to be like all Winter because its going be a long 10 weeks if it is.

This sinus issue was not fun either but at least Liz was not feeling good too. did that sound bad?We stuck together through it all and I skimmed in a whole two seconds in front of her. My hope is to up the mileage and condition my body for those longer hauls and to work in a little more speed work and hills (maybe Thursdays) to get my speed up too. I also need to work on core and building my bone density levels by ugh... using kettle bells, before May when I have my dexascan. Hopefully it will be better than my bone scan two years ago. My IT band didn't hurt so bad today but I will be sure to stretch and roll anyway. I did buy three new pairs of socks since my old ones are finally falling apart (4 years old and all). Jenni calls them cloud socks. I agree.


Oh yea and the hubby and the surgeon killed an ENORMOUS amount of ducks this week. Like so many that its kinda disgusting. Really. He was so excited and giddy to get the text last night inviting him to go on a hunting "date" that I teased the hubby about having a boyfriend. I decided to renam the surgeon, he's now the Bro-Friend.

Here is the tentative plan for the week:

Sunday-FMH3 (Flying Monkeys Hash House Harriers) run in upper park with Cindi (4-5 miles)
Monday-rest day from running but maybe Kettle bells with the girls at 5:30
Tuesday-Speed work that night with FF training
Wednesday-easy run with Jenni and Gehrig (and Cindi) maybe and head to the bay area to see Gma and Aunt and if I'm lucky some old friends.
Thursday-Easy run in my old stopping grounds of MTZ. (4-6miles w/ some hills)
Friday-another easy run down by the bay and maybe Kettle bells that night (4-6miles)
Saturday-long run with FF training.

A year ago

A year ago I headed out to my first run with the fleet feet crew to prepare for the Bidwell Classic Half marathon. A year ago I had NO miles for 2008 and I thought I would die after that first 6. a year ago I didn't know what I could do and now I know it was just the beginning.

Today I start my 4th training program with FF and its for the Shamrock'n half in Sac. Today is the first real run I've been on with the fleet feet crew this calander year and I have a whole 3 miles under my belt already. Today is the day I set new goals. This year I would like to run over a thousand miles and to get their I'm going to do the bump up mileage for the program like I was preparing for a marathon instead of a half because my best times are when I'm in full swing. AND if I want to do a spring marathon I'll be ready. This year is about doing my best, last year was about firsts. I can't wait to see what it holds.

Bye bye... I'm out for a run.

Post 100

I can't believe that its been 100 posts already! It seems like yesterday that my first post was making me laugh because my other blog was taken OVER by running and eating. I guess this is fitting that my 100th post since it is National Blog Posting Month meaning and I will be trying to post on one of my blogs every day. I will be trying to post here on heavy running days or on days that have a particularly interesting topic about running. I'll try to leave links here to those posts if I can remember or have time to do that.

Today I feel better. I am sore. I should have stood in the creek (so very very cold) before I left the park but I was in a hurry to get the boys. I am tired, physically and emotionally right now but I'm hoping that changes soon. Its been so hard to be positive, during a run, while thinking about my goals, about my schedule, about eating healthy. I've actually had more bad days then good lately and we are so close to the Marathon... just less than 5 weeks away.

My goal this week is to get back on the horse, run when and how far I'm supposed to, drink lots of water, eat healthy and enough that I don't crash like I did yesterday. I'm going to re-read Performance Nutrition for Runners again and the Paleo Diet for Athletes since I've been fudging on my Non-bread diet a lot lately because I've been so tired of potatoes and rice. Me and wheat? We just don't get along. Its showing.

*** Congratulations to everyone who ran races this weekend! The New York Marathon was Sunday and wahhoooo Paula Radcliff and Marilson Gomes dos Santos for passing the finish lines first in New York. More applause for my running buddy Vicki who took 4th in her age group at our local 10K this weekend AFTER running 10 miles with me. She is a machine! More applause and confetti for those of you who raced! Congratulations everyone***

I guess this is the week for Re-form. Don't forget to get out there and EXERCISE YOUR RIGHT TO VOTE tomorrow. Don't complain about laws or who's representing us if you don't play your part and vote. I hate that, your voice DOES matter.

Run outta steam

I don't know what happened today. The first 10 mile warm up before the race was so good. I really felt REALLY GOOD! Then I ran the Almond Bowl 10K and I struggled all the way through it. I just didn't feel good then my thighs and calves started cramping. I must have not eaten enough and I ... I just don't know. My last 18 miles was great. My 20 mile run was good too. We finished off with almost 2 mile cool down and I struggled through that even though Vicki and Liz put up with me the whole way. I literally thought I was going to throw up after the 10k.

10.1 miles 1:40:38 or so... then a nice jog to the REAL restrooms put us at 1:44:35 overall and 10.43 miles. We ate a half of a PB&J so I guess I won't be doing that again. Stretched then headed to the start line of the 10K. The race started and I stayed with Liz through the first 4 miles then I shuffled through the last 2 miles. It was SO HARD, to stay focused, not to walk, to slow enough to keep my heart rate down. It was a miserable race. I finished in about 58m and change. Not to hot for me but oh well.

Good Neighbor ran her first 5K today and Rocked it at 34:25! GREAT JOB GN! thats an 11:05 pace. I wish I could have been there to take pictures of you. Next 5K, maybe Fost or Fog?

I'm hoping next weekends Clarksburg run is better. 20 miles again. I'm going with Vicki and Liz and I'll try to keep up.

So

I signed up for the Summer Sizzler 10k here in town this weekend. I had signed up for the training so I get into the race for free but that day is my oldest sons 8th birthday and I'm photographing a wedding 40 minutes away that I have to be ready for at 10am. I couldn't decide but I think I'm ready, even if I just use it for my 8 mile run and do two miles before the race to warm up then do the 10 miles then head home to shower and go. I guess if I have everything together it won't be that big of a deal.

I am fighting off an injury though. I'm sore and tight from my neck down to my toes including my shoulder and my arm. There is obviously some nerve issues going on so I went to the chiropractor and he used Active Release Technique on me. I felt so much better... than I ran 4.5 miles that night and was sore again yesterday. But I do feel better overall. Not well enough to do weights but running actually felt REALLY GOOD as long as I didn't push it too hard.

I'm not after PR's Saturday morning. I mean, it would be a PR no matter what since I'll be running a 10K for the first time but I'm not going to worry about my timing. I'll be tired and I don't want to hurt myself more before going to Seattle next week.

Today Good Neighbor ran with me. She hasn't run since High School (a few decades ago) so I started her out slow. We walked 5 minutes then ran one minute walked one minute for a while. Then we jogged 2 minutes and walked one minute for about 35 minutes then walked 5 minutes back. Not too bad for a girl who said she'd never run. I've hooked another one. LOL.