Slacker + Speed

That pretty much sums me up to a T for the past week.  I feel like every post I've written lately has been "oh my, it's been a week since I've posted, blah blah blah!"  Well what do you know...it's been a week since I've posted.  Blah blah blah.

I wish I could say my absence was HIMYM-related, but sadly, I cannot.  I've only watched two episodes this week  But even better, it was Mr. Nimbus related.  Ha.  I really dig calling him that.

But to back up.  Last Thursday I had an intense speed work session on tap.  A mile warm up, 6x800 and 2x400, with a 1/2 mile cool down.  I had my time ranges for the speed work sticky noted to the treadmill and off I went.  Have I mentioned how much I like to run fast?  Oh... I have?  Sorry.  Just thought I'd throw it out there.  :)  The run was... Legen....wait for it!  ......dary. (In Barney's words).

I ended up with 5.15 miles in 39:04 for a pace of 7:36.  Bam!  After each 800 interval I walked for .15 miles (roughly 3 minutes) and .1 after the 400's.  Uff da.  I kicked my own @$$!

Warm up	1 Mi	9:38	9:38	9:38
Interval	0.5 Mi	3:29	13:07	6:58
Interval	0.5 Mi	3:33	16:40	7:06
Interval	0.5 Mi	3:33	20:13	7:06
Interval	0.5 Mi	3:32	23:45	7:04
Interval	0.5 Mi	3:32	27:17	7:04
Interval	0.5 Mi	3:33	30:50	7:06
Interval	0.25 Mi	1:33	32:23	6:12
Interval	0.4 Mi	2:13	34:36	5:33
Cool down	0.5 Mi	4:28	39:04	8:56

I had every intention of getting in a 10 mile long run over the weekend, as the weather was going to be bad, so I wasn't going to get to see the boy [insert pouty face here].  Superhero to the rescue decided he'd come get me and bring me back home with him since he drives a big bad truck that fears no ice/snow/wind storms.  He's hands down my favorite road trip partner and we jammed out/sang at the top of our lungs/drum soloed it up for the drive.  You gotta love when your face hurts from smiling so much.  Too mushy?  So sorry.  :)

Saturday morning I had plans to hit the school gym's treadmill for my run, but sleeping in then napping sounded so much better.  Maybe Sunday will work.  Naaaaaaaw.  Doesn't sound like much fun Sunday either.  SLACKER.

Sunday night was spent watching the much anticipated Vikings v. Saints NFC Championship game.  Now if you've been following along at ALL at home, I am a HUGE HUGE HUGE Packers fan.  Huge.  I'm also a very BIG Brett Favre fan.  Packers fan first, Favre fan second.  N is a HUGE HUGE HUGE Vikings fan (not cool). I think we've had text message wars during every vikes v. pack match up for the past 9 years or so.*  Anyway, I decided I could cheer for Brett during the game since my boys were out.  I didn't want the Vikings to win, mind you, but I wouldn't mind if Brett got another shot at a Superbowl.  The photo to the left is one of the images that was sent to me at work on Friday.  Yes.  He wore this to work.  Most of his co-workers were also sporting the purple and gold gear (he works in MN).  Ok, so you all know the result of the game, so I'll move on from there.  [I hate purple and gold SO much, but he kinda makes it look good.  A-hole.]

What's that?  You want to see how cute *I* look in *MY* Favre jersey?  Well I can't deny my readers THAT, can I?!?!?  Nope.  This photo was snapped at a Packers v. Lions game fall of 2006 moments after Brett ran about 5 feet away from me. You will never see me look happier.  Guaranteed.


Monday I was snowed in and unable to get back home, so guess who didn't run again?  Answer:  Me.  Tuesday same deal.  I think I need to get the boy running with me otherwise we're never going to be able to spend 5 consecutive days together. :p

Wednesday I was finally back to my homeland and was going to kick my fresh-as-a-daisy legs into gear.  I planned to do a 7 mile tempo run.  1 mile warm up and 6 miles at 8:28 pace.  The last 2 miles were a s-t-r-u-g-g-l-e, I don't think I had eaten enough, my legs felt fine keeping with the pace I just felt pooped.

I did the 7 miles in 59:46 for a pace of 8:33.  My tempo pace was 8:22.  Hmmm....maybe I should sign up for a 10k!  One of my resolutions is to try a new race distance......it's a possibility!  [And then I immediately remember how much I *hate* 6 mile runs, and I'm brought back to earth.]

1. 9:33 (warm up)
2. 8:22
3. 8:25
4. 8:27
5. 8:22
6. 8:22
7. 8:11 

Tonight I did a boring 4 easy miles.  My legs were tiiiiiiiiight.  They only seemed to loosen up the last mile when I bumped up the speed a smidge out of boredom.  I did the 4 miles in 38:16 for a pace of 9:34.
1. 9:34
2. 9:40
3. 9:40
4. 9:11 

OHMYGOD.  I forgot to mention.  The highlight of my weekend (only slightly kidding here) was the most amazing salmon I have *EVER* eaten in my life.  Holy wow.  I seriously have dreams about it.  And it was coupled with the most amazing and luxurious sweet potato with brown sugar dancing on top of it.  In the word of you foodies out there:  foodgasm.  Gah.

I'm really going to try not to be such a Sucky McSuckerson on updating my bloggy.  I will be doing some hardcore convincing that the boy gets wifi at his (hopefully) new home so I can be a little more connected when I'm out in La-La-Land. :D

Ok, now I'm going to go make out with some HIMYM episodes.  I've missssssed you loverface(s)!

*There was serious controversy at two of his work events once word got out that I was an (ahem) Packers fan.  "How does that even work?!?!!?" We just avoid each other on Sundays, and occasional Mondays.  No biggie. ;)

Photo Friday + Belly Shirt Option

I had some extra time today and looked through the "Unknown Participants" photos from the St. Patty's Day 5k. Heck ya, I found some photos of me. Considering the only one they found of me was this one.  

I was pretty excited. Btw, totally looked up those chicas' bib# and I beat both of them. Muhahah. Um..ya. I'm a little competitive, no biggie.

Hey look.  Here I am, the speck next to the dude in blue shorts!

And here we have my most flattering angle (but seriously) shiny spandex booty?  Heck ya.  :)

Also, here's my super studly running buddy, Matty. As soon as I picked up my race packet, I called him to tell him how super, awesome the shirts were. When he picked his up, he called me, very upset. Something was definitely wrong with the Large sized shirts, because they were large in size, but crazy short (like 2-3 inches shorter than my Small, trust me, I know. I tried them both on at the same time). :) So instead he went to WalMart to get a sweet green shirt for the race. After I showed up at his place, and he showed me his "lame" shirt he found, I was soooooooo mad that he didn't get me one. How sweet would we have looked? Just two leprechauns, running for the GOLD. Hehe. Matt joked that he must have accidentally marked the "Belly Shirt" option on the registration form. The whole pre-race we spent picking out other fellas who had also marked the "Belly Shirt" option. Hilarity ensued.

Last night I did a 35 minute tempo run, and it was nothing short of fabulous. I eeked out 4.21 miles in 35 minutes, which is a pace of 8:19/mile. Coincidentally, this is also the pace of the above mentioned 5k. Does anyone else smell a new PR in 2 weeks? ;) I did the tempo run on the treadmill so it could control my pace for me and the stats are as follows:

5 min at 6.5/ 9:13 pace

5 min at 7/ 8:34 pace

4.5 min at 7.5/ 8:00 pace

2 min at 8/ 7:30 pace

1 min at 8.5/ 7:00 pace

1 min at 8.2/ 7:15 pace

2 min at 8/ 7:30 pace

4.5 min at 7.5/ 8:00 pace

6 min at 7/ 8:34 pace

4 min at 6.5/ 9:13 pace

Afterward, my legs were dead, but in an oh so good, dead way. Today is a rest day. Also I picked up Run Faster From the 5K to Marathon: How to be your own Best Coach from the library yesterday, so I'm excited to see what I can learn. Good luck to anyone racing this weekend, especially Midwest homie MicaPie who is going to tear up her 1/2 this weekend.