Double Booked!

Well...guess I donated $15 bucks to the Ozark track team. I clean forgot we had company coming over last night! Two couples who are probably our best friends! I cooked out and we had a blast! I knew I'd get to bed late, but not past midnight. So long story shot, I didn't make the race and I'd already paid! Arrgh!

So, no race, finally up by 8:45am!, what to do? I had some fun! I made it out the door by 10 am and felt really good! Figures! I decided I'd try to hold a 9:30 per mile base pace and throw in some Fartleks.

I split time between "W" South and North, still hilly!

Here's the totals-5.8 miles/ 52:34/ 9:03's-10:11, 8:39, 8:32, 9:04, 9:05, 8:45....

I was surprised how good I felt on this run, wishing I could've raced. Sandy is encouraging me to race soon but it's not possible until the 29th.

There is a tough 10K in Springfield called "The Hot-n- Hilly" which is perfect for me! So I will try not to double book.

I have to be careful and not let running rule my life! It has a tendency to take priority and that's not right when it comes to time with family and friends, but to tell the truth I was stressed! I wanted to race...whaaaa. I will take tomorrow off so I totaled 46.41 miles this week. That's a bunch for me. Next week is a recovery week! I can't decide what percent to reduce...any suggestions? I know one thing...the heel will be happy! Have a great Sunday! Peace!

Swallowing flies and Breaking rules

'Tis that time of year when the black flies like to attack. They'll buzz around your head and land on your body and bite! They'll fly so close to your face that you can actually suck them in your mouth as you gasp for breath during a Fartlek session, I had one half way down my throat until I choked him back out!!
As to breaking rules...the rule of increase; as you know, I'm sure, we aren't supposed to increase mileage more than 10% per week. I will be breaking that rule this week! Not by much but I think this rule can be broken based on experience and mileage base. I will be knocking on 35 miles this week, up from 24 last week, but last week was a recovery week anyway.
A 5.48 miler today, (9:33 avg). A Fartlek session with 6X90sec @ 3K pace (7:41's). Note, these are pace speeds for the 90 seconds, not mile splits. I actually did 7 but on the first interval I hit the stop button rather than lap, so because I am obsessive I started over!
They were much better and more controlled this time:
7:26, 7:36, 7:08, 7:20, 7:32, 7:32. Perfect weather! Larry the Lab came out to play today as I went by his house. He is a sweet dog, fun loving and happy. He almost tripped me up when he playfully pawed my feet. Then he took off! He saw a cat!
Off to a Bluegrass Festival! Hope you have a great 4th!@weekend!