runnin with a friend

Had to run mondays run on tuesday.... funeral, work, and just totally drained from the day got to me. I feel like crawling under a rock some days..... The funeral was quite difficult. 34 year old mother of 2 young girls had too much to drink and jumped out of a car. The automobile was traveling 60 mph.....lots of tension between husband and her family...anyways back to the run today. I managed to complete another interval workout! That's always a great relief to me. Don't know if they are getting easier, but I am able to complete them and not be totally wiped out. Guess that is good news. I for the most part hit the goals, give or take a few seconds... Off work for the rest of the week!  I need it!

I noticed that this workout called for 400m recovery between each 1000. When I set it up on my watch I set it for 200m recovery..... Dang.... not looking at the fine print.

Date Run
Mile	Time	HR		Pace
2	Warm-Up			8:30
1000m	0:03:39
200m	Recovery
1000m	0:03:40
200m	Recovery
1000m	0:03:41
200m	Recovery
1000m	0:03:39
200m	Recovery
1000m	0:03:34
1	Cool-Down			8:30
Total	0:18:13	0
Avg. Pace	0:00:00	Total Miles
Where Run
Temperatureº - Weather Conditions
Target: Repeats - 10-20 Min. Warm-up, Stretch, 5 x 1000 @ 3:44 (5:58 pace) 400m Recovery between each, 10 Min. Cool-down

Stomach and headache forced me to run on the treadmill. Didn't want to get to far away from civilization.....hummmmm enough of that. Tough run considering how I felt. Hit the target right on the money though. Ran outside with Hannah (canine) for the cool down. I think some Coke is in order.... Wish I had felt better for this run....

Date Run
Mile	Time	HR		Elev. Change
2	Warm-up
1	0:06:59
2	0:07:02
3	0:06:59
4	0:06:58
0.75	Cool-down
Total	0:27:58
		Total Miles
Tempo Miles	0:27:58	0
Pace	0:07:00
Where Run
Temperatureº - Weather Conditions
Target: Tempo Run - 1 Warm-Up, Stretch, 4 Miles @ 7:00 pace, 1 Miles Cool-Down

Played some ultimate frisbee and ran my butt off...... not much for cross training!

Stomach still not up to much. Felt uncomfortable for most of the run. Considered stopping at 15 or so but decided to push through. I'm finished! Well, for this week.

Date Run
Mile	Time	HR
1	0:08:20
2	0:08:29
3	0:08:35
4	0:08:40
5	0:08:20
6	0:08:21
7	0:08:22
8	0:08:34
9	0:08:15
10	0:08:28
11	0:08:24
12	0:08:21
13	0:08:18
14	0:08;30
15	0:08:27
16	0:08:45
17	0:08:43
18	0:08:41
19	0:08:39
20	0:08:35
Total	2:41:17	0
Pace	0:08:04
Where Run
Temperatureº - Weather Conditions
Target: Long Run - 20 Miles @ 8:26