Tuesday Rambling

I have a lot of little things on my mind, none that deserve a full post, so here goes:

1500
I crossed the 1500 mile mark for the year sometime last week.  I also crossed the 1500 mile mark on my Specialized Vita that I got in March of last year.  Cycling miles add up quickly.  Unfortunately, my running miles have been on the low side the past couple months.  I've had IT band issues that make anything over 3 miles really painful.  I miss being able to go out for a medium/long run but I really want this to go away, so I'm trying to be patient and smart.

McBRAAM
Les and Lance have now ridden over 1,000 on their cross-country cycling trip.  They are making their way to Texas today - state #4!  I am continually amazed at how well they are doing.  They are loosely following America By Bicycle's Fast America South route.  They have already made one change - Friday's ride was 144 miles, Saturday was to be a rest day, followed by about 135 miles on Sunday.  They chose to split Sunday's ride in half, making Saturday and Sunday "short" rides of just under 70 miles each.  Les said as long as their bodies and the weather holds they really don't want to spend a full day hanging out at a hotel.

I'm really enjoying their trip from afar!  It's been amazing to see their progress and I'm glad everyday when I hear from Les that another ride is complete.  He is super upbeat.  They will have stories to tell for the rest of their lives.  Les has been the primary writer of the blog so far and he really is that entertaining in real life. 

Coming up on October 21st is the annual University of Tennessee vs. Alabama college football game.  This year it takes place in Tuscaloosa.  Les and Lance are both Tennessee boys, their parents and sister still live there.  If they stay on schedule, they will be riding in to Tuscaloosa that weekend.  They won't be wearing their UT cycling jerseys!

Pumpkin Muffins
About a month ago I had to go to Fresno for the funeral of a former boss.  I was asked to speak and decided to go up the night before to see my sister and her family.  I baked a batch of pumpkin muffins, took half with me and left the other half at home.  When I came home, a mere 24 hours later, they were all gone!  While I was at the grocery store today, I decided to pick up the ingredients for another batch.  I spotted a Devil's Food cake mix and decided to make chocolate pumpkin muffins instead.  They definitely don't have as strong of a pumpkin flavor, but they are still good.

Pumpkin or Spice Muffins

Makes 18 muffins
1 Spice Cake Mix
1 15 oz. can Pumpkin (not pumpkin pie filling) OR
1 15 oz. can Sweet potatoes in light syrup
1/2 cup Almond milk

Instructions:
Preheat oven to 325.
Grease cupcake pans.  Puree sweet potatoes in the blender for about 30 seconds.  Mix ingredients (no egg or oil, just the cake mix, milk, and pumpkin or sweet potatoes) and pour in prepared pans.  Bake according to mix instructions for cupcakes, using the full amount of time (approximately 25 minutes).

Chocolate Pumpkin Muffins

Makes 18 muffins
1 Devil's Food Cake Mix
1 15 oz. can Pumpkin
1/2 cup Almond milk

Instructions:
Preheat oven to 325.
Grease cupcake pans.  Mix ingredients (no egg or oil, just the cake mix, pumpkin and milk) and pour in prepared pans.  Bake according to mix instructions for cupcakes, using the full amount of time (approximately 25 minutes).

All of these are very dense muffins.  The spice cake mix is slightly higher in calories, each muffin is about 150 calories, while the chocolate are slightly under 100.  Not bad for a quick snack or addition to breakfast. If I was going for Wife of the Year, I'd Fed Ex some of these to Texas or Oklahoma...

Fall Running
This is the one time of year that I start getting a little run envy.  People across the country start talking about cooler temps, morning runs that are glorious, and needing an extra layer.  I know that I am spoiled because I can run outside all winter, but my least favorite is our current weather pattern.  Our temperatures are moderate, but Santa Ana winds are blowing and our current humidity is 10%.  We have a tree down in our front yard from yesterday's winds.  With my cranky IT band, I'd rather be on my bike, but when the wind is over 20 mph I'm a little afraid of being blown right off the bike!  If we didn't have weather, what would we complain about?

1,000 Miles

I hit the 1,000 mile mark for the year this morning!  It's always exciting to see that number.  The breakdown by month:

January: 189.44
February: 156.30
March: 118.12
April: 162.06
May: 165.54
June: 170.64
Partial July: 44.36

Total: 1,006.46

Breakdown by activity:

Running:  405.27
Walking:  101.04
Cycling:  500.15

Almost identical numbers on my feet vs. on my bike!

I had an amazing run this morning.  We are still on Oahu so I headed up Tantalus.  I ended up running my third fastest on the entire 10 mile loop and my second fastest on the second half which is all downhill.  Strava also gave me my third best 5k!  It's funny - I'm not training for anything but I'm running strong these days.  Pressure free running = getting the joy back.

We're just past halfway, how is 2017 treating you?


Quick edit:  If you are a Strava user, check out Relive.  The site has been providing 3D videos of rides for quite some time but now they're also doing runs.  Here is my run from this morning: https://www.relive.cc/view/1075721591

Testing My Endurance

I've been without any goals lately.  Doing lots of running and riding but without a lot of purpose.  I have been working on riding with a higher cadence and I'm definitely seeing improvement in my riding, but that's about it.  I went for a ride Sunday morning and while I was out I wondered if I could hit 100 miles in a week.  Since my longest ride ever is about 40 miles this meant getting up and doing something every morning...

Sunday - rode 11.34 miles
Sunday morning is my favorite time to ride.  So few cars are out.  I had planned to ride at least 20 miles.  I got a flat tire instead!  I was really close to home so I decided to just walk the bike home.
Walked .66 miles
Week to date: 12.00

Monday - ran 6.44 miles
WTD: 18.44

Tuesday - rode 12.61 miles
I had trail run planned for Wednesday, so I went for an easy spin.  I surprised myself with a couple of really nice PRs, even took a 5th overall on the final segment leading to our house!
WTD: 31.05

Wednesday - Ran 9.77
This was the toughest trail run I have ever done.  I typically go 7 miles on the trail, occasionally I've gone as far as 8 miles, but that's it.  The extra miles gave me 600' of climbing in about 1.5 miles, which also meant 600' of descending.  It was steep - over 15% in some places.  I had to walk quite a bit because I really didn't want to lose my footing and go down.   Les was on his mountain bike and turned around before he caught me - he didn't think I would go as high up as I did.  Things are really drying out and turning brown around here - all the pictures in this post are from the trail.
WTD:  40.82

Thursday - Rode 12.29
My legs were SO sore!  Les rode with me and we took it really easy.
WTD:  52.11

Friday - Walked 5.55
I had planned a 7ish mile run but my knees had other ideas.  They were still really achy from Wednesday's trail adventure.
WTD:  58.66

I went to bed Friday night knowing I had a big ride ahead of me to hit my 100 mile goal...

Saturday - Rode 22.41 miles
My legs were worn out.  I knew 100 miles was out of reach, but I wanted to get in a good ride. I think if I had done an easy 10 miler on Wednesday instead of the trail run the rest of the week would have gone better and I might have hit 100 miles, but it was still a great week!
WTD:  81.07

Total miles
2 walks - 6.21
2 runs - 16.21
4 rides - 58.65
Total - 81.07

First Quarter Wrap Up

Last week before our ride - with the full moon over our shoulders

I am loving my new bike.  I've now "commuted" with Les three times in the past two weeks.  Twice last week I went with him on the Kalanianaole Highway.  It's 13 miles round trip.

The Diamond Head Overlook - lots of surfers were out

Yesterday I kept going with him until we got the Diamond Head Overlook.  I was at 9.5 miles when I headed towards home and decided I would add some in our neighborhood to get it up to 20.  I averaged 14.1 mph.  This is such a change from mountain biking!  The highway here is flat - I rarely change gears.  I tuck in behind Les, catch his draft, and we hammer the whole way with no coasting.

On the mountain bike, it's up, up, up, shifting into granny gear.  Then it's turn around and flying back down the trail.  I might average 10 mph on a good day but there's a lot of variety in my speed.  I'll also have over 1,000' of climbing verses about 400'.  What this translates to is a lot more fatigue in my legs.  I'm not complaining, I just notice the difference when I try to run the next day.

My commuter with his backpack

On Sunday I ran a new to me route that took me to Sandy Beach.  To get there, I had to run up what the cyclists around here called "Heartbreak Hill."   I had a great run until my GI started protesting about 2 miles from home.  Isn't that how it goes?

Les and I are both racing this weekend.  I'm running the Ford Island Bridge 10k on Saturday and Les is racing the Tantalus Time Trial on Sunday.  Packet pickup for my race was last weekend.  I got my t-shirt and the back is so cool...

But the FRONT!!  What?!  Oh well, it's just cotton, so it's not like I would wear it running!

Sorry, we used all the ink and color for the back...

I don't have a plan for this race.  It's my first 10k and I'm just hoping my legs feel fresh.  I'd like to finish in under an hour, but I have no idea if I will.  There were almost 2,000 finishers last year, so that means a crowded start.  I'm sure getting up the bridge will spread everyone out.

Clever business name! #seenonmyrun

My mileage is just slightly below last year's at this point.  362.49 this year vs. 379.01 last year.  Now that I'm upping the cycling miles I expect to catch up and pass last year.  My running numbers will ramp up in the Fall for my December marathon.

Miles as of 3/31/16:

Running:  176.80
Walking:  62.43
Cycling: 121.53
Kayaking:  1.73
Total  362.49

Do you track your distances each year?  Are you on track this year?

First Week of 2016 - Hello El Nino!

Last night's sunset

I started 2016 off with a rest day!  I pushed hard Monday through Thursday to hit 2015 for 2015 and needed the rest.  But I took off on the second...

Saturday 1/2 - Ran 10 miles in 1:45:52, 10:35 pace

Sunday - Rested

Monday - Ran 3.54 miles with Les.  The first 2 miles went pretty good, then Les' calf started cramping up and we walked the rest of the way home.

Tuesday - Rained out
We got about 1 1/2 inches of rain.  Hopefully the start of a wet year for us.

Wednesday - Ran 5 miles in 56:28, 11:17 pace
I started out slow, but my final two miles were strong.  About 30 minutes after I got home it was raining again.  We received another inch or more.

Thursday - Rained out again
I knew my Stryd would be delivered, so I was okay with another rest day.

Friday - Ran 5.03 miles in 51:11, 10:12 pace
My first run with my Stryd Power Meter

Saturday - Rode 14.34 miles in 1:13:57, 11.6 mph
I'm hoping to get back on the trail on Monday, but after so much rain I wasn't in the mood for mud ;)

Total
Running 23.57
Cycling 14.34
Total  37.91

2015 in 2015!

It's time to say goodbye to another year.  2015 was a really good year for me.  I was healthy (except for one bout with the flu) and injury free.  I set a bunch of goals on January 1st, here's how I did:

Running
1 - Run another marathon.  Revel Canyon City Marathon with a 7:02 PR!
2 - Improve my pace.  I focused on interval workouts each week during marathon training and saw my pace improve so much.  I plan to get back to speed work next week.

Mileage
I want to cross the 2,000 mile mark again this year.  Done!  I crossed the 2,000 mile mark yesterday, then rode 10.64 miles this morning and hit 2015!  I know those cycling miles are what kept me injury free this year.  Even during marathon training I continued to ride.  Easy run days became cycling days.  My 51 year old body is happy!

Breakdown of miles:
Running 835.89 - 145 runs, longest run 26.33 miles
Walking 287.67 - 85 walks, longest walk 5.62 miles
Cycling 891.44 miles - 78 rides, longest ride 20.18 miles

My longest ride was still shorter than my longest run.

Weight and Health
I'm currently 13 pounds over my goal weight.  I am still 13 pounds over my goal weight.  I have been the same weight (+/- 3 pounds) all year!  I guess I can be happy that I didn't gain. I still want to lose that weight, but my doctor said he wasn't concerned.  All my numbers are good.  We have our 25th wedding anniversary on May 25th, so I'd love to weigh less than I do now by then.

Truth!

Some other highlights:
Brio Ice Cream 25k - this was such a fun, hard race on Oahu!  And who doesn't love ice cream on a hot Hawaiian morning?

Mexico Beach Community Garden Turkey Trot with six family members!

Here's to a healthy and happy 2016! Did you set and meet any goals in 2015?

THIS Close!

I just updated my mileage for the year and I am so close to my goal of 2,000 miles!  1,980.80!  Less than 20 miles in five days, I do believe I've got it.  This will be my highest mileage year since 2011.  I ran my first marathon in 2012 so my training changed a lot.  I did a lot less cycling and a mix of short runs and long runs.

I'm really happy with how this year went, especially my marathon training.  Cross training on the bike made such a difference, physically and mentally.  I am closing out the year with no injuries and not feeling the least bit burned out.

Of course now I'm wondering, should I try to hit 2015 for 2015?  Did you set, and will you reach, a mileage goal this year?

M4T W1 Results

What a way to kick off marathon training!  We are in Missouri. Les has business here for two weeks so I tagged along.  If I can survive these two weeks of heat and humidity the rest of my training is going to feel like a breeze! 

My only complaint about our location is the lack of sidewalks and pedestrian crossings.  We are on highway K, similar to a busy 4 lane street in California, but there is no way to cross it on foot!  There are lots of shops and eateries on the other side, but no way to get there.  I've grown a little bored in our hotel room.  I would normally get some extra miles in by walking at least a couple miles each day.  Not an easy task around here.

Sunday - Rest day
Result:  Rested.  Travel day.

Monday - 3 miles easy (10:35 pace)
Result:  Ran 3 miles in 31:04, 10:21 pace
It was HUMID!  Rain was on the way and I felt like I was in a sauna.

Tuesday - Intervals - 2 miles easy, 6 x 2:00 intervals with 1:00 recovery, 2 miles easy (6-7 miles total)
Result: Ran 5 miles in 52:42, 10:33 pace
I decided to drive to the Katy Trail this morning.  I thought I knew where I was going, but even following voice directions on my phone I missed a turn.  I knew I had to get back to the hotel so Les would have the car to get to work, so I cut my run short.  I was a little rattled, so I skipped the intervals and just ran.  The scenery is beautiful though!  All the pictures on this post were taken along the Katy Trail.

Wednesday  - 3 miles easy (10:35 pace)
Result:  Ran 6.03 miles in 59:01, 9:47 pace
Since I cut Tuesday's run short, I wanted a little more distance this morning.  I was back at the Katy Trail.  I started off feeling good and stayed that way!  By the last mile I was ready to stop, but I kept pushing to finish in under an hour.  So happy with this one.
Also walked 1 mile.

Thursday - 4 miles easy (10:35 pace)
Result: Rested
Rain is in the forecast for the weekend so I switched my long run to Friday.  Decided I needed a rest day.

Friday - Rest day - Switched to LSD 10 miles  (10:35-10:50 pace)
Result:  Ran 10 miles in 1:44:43, 10:28 pace
My first long run is done and it went great!  My plan was to hold back the first half and push the pace a little more on the second half.  I always struggle with starting out too fast and fading at the end, so my goal was a negative split.  Here's how it went:

Mile 1: 11:01 (my slowest mile)
Mile 2: 10:33
Mile 3: 10:38
Mile 4: 10:41
Mile 5: 10:23
Mile 6: 10:12
Mile 7: 10:12
Mile 8: 10:21
Mile 9: 10:18
Mile 10: 10:20

I did the first 5 miles in 53:18 and the second 5 miles in 51:25!

Saturday - Rest Day
Result:  Rested - slept until after 8:30!  Les worked until 1:30 Friday morning, which meant the light was on in our hotel until 1:30.  I got up at 4:30 for my long run.  We were in bed by 10:00 Friday night.  We both really needed this extra sleep. 

Total planned miles 26
 Actual miles:
Running:  24.03
Walking:  1.00
Total 25.03

2015 ~ Reset

I'm so excited for this new year!  I have some goals in mind, but first let's look back at 2014:

Mileage totals
Running: 983.18
Walking: 272.13
Cycling: 480.01
Total:  1,735.32

Not my highest mileage by a long shot, but good.  Things I'm happy about - finishing marathon #3 without injury and consistent splits.  Things that need work - my weight is still up and my pace is slow.  And that brings me to this year:

RESET

I started this morning with zero miles (but ran 8.2 by 7:30!)  I started this morning with 26 points plus to use wisely.  A blank page to write on.  What a relief! I have a few goals:

Running
1 - Run another marathon.  I'm not sure when or where, but I really enjoy the entire process.  The training.  The planning.  The mental break throughs.  The actual race.
2 - Improve my pace.  I know the extra weight I'm carrying is a huge factor.  I want to be smart about this by slowly increasing my pace.  January get back in the 11 minute range.  February 10:30 pace.  March 10:00 pace.  And finally in April get consistently back in the 9 minute range.

Mileage
I want to cross the 2,000 mile mark again this year.  It's been several years since I've crossed that milestone (2011.)  This includes running, walking and cycling.  I need to average 40 miles a week and know I can do it!

Weight and Health
I'm currently 13 pounds over my goal weight.  My doctor wants me to lose 8 pounds.  So goal number one is dropping 8 pounds, then I'll work on that additional 5.  I have some cute clothes in my closet that I've missed being able to wear!  At one pound a week that puts me in April.  Q1 is about resetting!
I know I've got to get back to tracking and eating better.  For the four weeks leading to my marathon I cut out desserts.  I felt so much better!  Some very wise women have told me that sugar is a major trigger to menopausal symptoms, so I'm committing to less sugar, a LOT less sugar!  The key is not having it in our house.  I'm not saying I'll never have sugar again, I just need to do a lot better.

And this...

I don't know what's happened to me, but I have become a total klutz!   I almost always have a bruise somewhere on my body.  Every day.  I spill things, run into walls, trip over my own feet.  I did read somewhere that dizziness/balance issues are just another of the many menopausal symptoms.  Yeah, so just wrap me in bubble wrap and all will be well!

Here's to resetting and a great 2015!

10K Tuesday - Third Time's The Charm!!!

I headed out for another attempt at a sub one hour 10k this morning.  I really didn't think I had it in me today, but decided to go for it anyway.  The full moon was really pretty.

After a half mile warm-up, I hit GO:

Mile 1:  8:48
Mile 2:  9:53
Mile 3:  9:45
Mile 4: 10:29
Mile 5: 10:07
Mile 6: 9:16
0.2 miles: 1:31

6.2 miles in 59:49, 9:38 pace!

I did it!!  It hurt, especially mile 4, but I did it.  Same route as last week, 19 seconds faster.

Average heart rate 159
Max HR - 170!

Peak Training Effect: 5
I have never seen a 5 on my training effect.  I usually hit between 2.5 and 3.5.  5 is the max.  I was definitely going all out.  I took a couple of walk breaks, an extended one in mile 4, but that seemed to help me catch my breath for the final push!

I don't know what caused me to want to do this, but I'm really glad I did!  It hurt, but you never know how hard you can push yourself until you go all out.

She's On a Roll!

I have been active everyday in the month of March so far!  It started with last Saturday, March 1st, when I ran in the rain.  This week has gone really well, including two bike rides.  I am NOT looking forward to the time change tomorrow - I have been enjoying the early daylight.  I don't mind running before dawn, but I won't ride my bike until the sun comes out.

Sunday - rode 8.77 miles in 48:22, 10.9 mph
I got rained on just a little, but enjoyed an easy cruise around town.

Monday - walked 1.66 miles in 24:42, 14:54 pace
I had planned on taking the day off, but Les wanted to do a short run/walk.  I felt better after doing so!

Tuesday - ran 7.01 miles in 1:29:36, 12:47 pace
This was on the trail and boy, was it different!  All the pictures in this post are from that run.  Puddles, creek crossings and mud, oh my!  Last week's rain turn a sandbox into a mud pit.

Wednesday - ran 2.02 miles in 25:36, 12:42 pace
Another short run with Les.  I then did Pilates - the first time in about 6 weeks!  After I fell, my hands and knees were too scraped up to do most of the exercises so I fell off the wagon (again.) 

Thursday - ran 6.01 miles in 1:08:58, 11:29 pace
We had an 8:00 appointment with our tax preparer, so I had to get up move quickly.

Friday - rode 5.06 miles in 31:47, 9.6 mph
I had planned a longer ride this morning but when I got up the wind was howling.  Grr...
I headed out and decided to cut it short when I was getting blown all over the road.

Saturday - ran (??) 4.74 miles in 1:06:27, 14:01 pace
I think it's time for a rest day!  I had zero energy this morning.  I'm always amazed at how much rest days count.

Totals
Running 19.77
Walking 1.66
Cycling  13.83
Total  35.26

Weekly Review

I'm happy to report that this week was better than last - not great, but better.  And we've already finished the first month of 2014, how about that?

Sunday - Rested
We hike 5.7 miles on Saturday, so my rest day ended up being a little more adventurous than planned.

Monday - Ran 4.01 miles in 47:37, 11:53 pace
Also walked 2 miles

Tuesday - Walked 2.2 miles

Wednesday - Walked 2.2 miles
I had planned on running Tantalus, but we had some car woes on Tuesday night after Bible study, so I spent my morning getting a new tire and two flats repaired!

Thursday - Ran 8.01 miles in 1:36:26, 12:03 pace
Finally - a run up Tantalus!  If this wasn't my last run on the mountain, it was my next to last.
Also walked 2.6 miles

Friday - Walked 7.26 miles
I purchased an annual membership to the Honolulu Zoo when we arrived last January.  It expired on Friday, so I made one last visit.

Saturday - Rested
It's a wet morning here and I decided to sleep in!  Which means I was awake at 5:30, then went back to sleep until 7:30.

Running 12.02
Walking 16.26
Total 28.28

Total for January - 143.55.  Last January my total was 105.96, so I'm off to a much better start this year!

What a Week!

This was a pitiful week running wise!  I guess I needed a "taper" week, because I sure got it!

Sunday - Rested
Sunday is often a rest day for me - not always, probably 50-50.

Monday - walked 2 miles
Essentially another rest day!  I had a dentist appointment and walked there.

Tuesday - Ran 1.48 miles in 18:19, 12:24 pace
This is when my week went south!  Just after the one mile mark, I tripped.  I went flying and landed on both hands and knees.  Bloodied and battered, I limped home.  My right hand is still a mess today and I have multiple bruises.  I don't know if I'm getting klutzier the closer I get to 50, or if I was just really tired and would have benefited more from another rest day.

Wednesday - Rested

Thursday - Walked 2.4 miles
This was a trip to the grocery store.  By the time I got home, my bandages were slipping off.  Humidity + bandages = lots of slippage.

Friday - Ran 3.91 miles in 53:02, 13:34 pace
The first mile didn't feel too bad, then my left ankle started hurting.  I may have twisted it on Tuesday and not realized it because of other more painful parts of my body!
Also walked 2.1 miles.

Saturday - Rested
I am meeting Les (and his bicycle) at the North Shore later today and we may do a little hiking.

The totals for this week are awful, but I'm alive with no broken bones and I'll be running again soon!

Running 5.39
Walking 6.50
Total 11.89

Weekly Review

This blog is in need of more than Weekly Reviews!  I have a couple of articles with good stuff, maybe I'll get something written this week.  My legs were a little stubborn this week - maybe overtrained, I just never got that "I feel great today" feeling.  But I kept moving.

Sunday - Ran 3.09 miles in 40:19, 13:04 pace

Monday - Walked 1.7 miles

Tuesday - Ran 6.1 miles in 1:05:36, 10:45 pace
Ran around Diamond Head.  I kept pushing to keep my pace down, but my legs were like lead!

Wednesday - Walked 2.5 miles

Thursday - Ran 5.01 miles in 58:25, 11:40 pace
Another lead leg day!  But the full moon was awesome.

Friday - Ran 9.85 miles in 1:47:58, 10:58 pace
Tantalus!  My legs finally woke up.  And the full moon was awesome again!

My reflective gear - This really lights up when a car shines its lights on me.

Also walked 6 miles.

Saturday  - Ran 4.01 miles in 44:07, 11:00 pace
I had very low expectations for this morning.  The first two miles were pretty good, but no matter how many times I run Tantalus, it still hurts the next day!

Totals
Running 28.05
Walking  10.20
Total  38.25 miles 

Weekly Review

The first full week of 2014 is in the books.  I mentioned a couple posts ago about doing marathon training again.  Two days later I changed my mind!  We are only going to be here in Hawaii four more weeks - I want to enjoy Diamond Head and Tantalus without the pressure of hitting certain paces.  I can work on speed when we get home.

Sunday - Hike 1.82 miles
We decided to take another hike!  This time we went to the Manoa Falls - all the pictures in today's post are from this hike.  It wasn't nearly as strenuous as Koko Head.  I would really like hiking if my legs were longer.

Monday - Ran 4 miles in 38:52, 9:43 pace
I woke up feeling like going fast, so I did!

Tuesday - Ran 8.03 miles in 1:32:20, 11:30 pace
I had planned to run the complete Tantalus loop, but my legs were sore, so I cut it a little short.  It's amazing that my legs get so sore running a fast, short run.

Wednesday - Walked 3.5 miles

Thursday - Walked 2.3 miles

Friday - Ran 9.9 miles in 1:47:38, 10:52 pace
I made it all the way around Tantalus this time.  Two rest days really made a difference.  I really have to work to get my pace down, my average at the top was about 13 minutes a mile.  My last four miles were all under 9 minutes a mile.

I don't know if I've ever shown the elevation chart of Tantalus.  What goes up, must come down!  Over 1,500 feet of climbing, almost all of it in the first 5 miles.

Also walked 3 miles

Saturday - Rest day
My legs are sore today!  I really worked them yesterday.

Totals
Running 21.93
Walking  10.61
Total  32.54 miles