Claire: Good luck on the 10 Miler 
. I have one scheduled as well but for later this weekend! Your training sounds like it's great!!! 
Are you doing Goofy in 2009?
Joan: For my tempo workout I typically do an easy warm-up walk, run for the desired tempo distance (today it was 3 miles) and then run a 1 mile cool-down. For my speed drills I run an easy warm-up at half mile, then mile at my projected race pace (or faster if I can) and then half mile recovery pace, mile at projected race pace, etc until I reach the deisred mileage. I always end with a half mile at recovery pace. What your doing sounds GREAT though and I think it will definitely help you build up your speed!
Jeff: Your vanity plate ideas made my head hurt
...I couldn't figure some of them out. Yes...I'm blonde...and yes...it's been a long week. How about Crzy4Mky? Just a thought . Thought they were fun ideas! Edited: Been informed that my vanity plate idea is too many letters (Thanks Scott)...so I tried but apparently I'm not good at the plate thing LOL! *shrug*.
Stephanie:
So glad you and your family are safe!!!!
Angie: Doing anything at 4:30 am makes me want to
. I'm super impressed that you get up so early to get your workout in...and even MORE impressed at how darn FAST you ran! 
Best of luck on your job decision!
Lily:
CONGRATS on being released!!!
SCOTTY!!! 'sup dude!
Thought I'd throw a little dance in there for ya? Have you tried the Gu yet? Did it taste good? I guess that's always an interesting question when asking about gels...it's like asking...."did you enjoy that dental appointment"? LOL...necessary evil...the gel is. So...was the Gu tolerable?
Sooo...today I taught (and took) a pilates stretch and tone class! Did lots of squats and core work!! It was also my Tempo Run day. After an easy warm-up I began my 3 Mile tempo pace run. I hit the first mile at 7:43 mpm
...then hit mile two at 8:03!!! I thought I might be going a little too fast so I took a walk break at the 2 mile mark then finished mile 3 at 8:49. Finished at 24:35 which is probably my fastest 3 Mile run to date! 
So it makes me feel hopeful that I'll hit a 25 minute 5K sometime in the next few months! 
The best part about the run is that I did it on a hilly course...with the final half mile being a gradual uphill climb. Sorry to brag...but it was great to see my speed work paying off. I just hope it wasn't a fluke!!! I finished the run with an easy mile cool-down .
Have a great weekend everyone!
I hope our friends in Arkansas are all ok!
. I have one scheduled as well but for later this weekend! Your training sounds like it's great!!! Are you doing Goofy in 2009?Joan: For my tempo workout I typically do an easy warm-up walk, run for the desired tempo distance (today it was 3 miles) and then run a 1 mile cool-down. For my speed drills I run an easy warm-up at half mile, then mile at my projected race pace (or faster if I can) and then half mile recovery pace, mile at projected race pace, etc until I reach the deisred mileage. I always end with a half mile at recovery pace. What your doing sounds GREAT though and I think it will definitely help you build up your speed!
Jeff: Your vanity plate ideas made my head hurt
...I couldn't figure some of them out. Yes...I'm blonde...and yes...it's been a long week. How about Crzy4Mky? Just a thought . Thought they were fun ideas! Edited: Been informed that my vanity plate idea is too many letters (Thanks Scott)...so I tried but apparently I'm not good at the plate thing LOL! *shrug*. Stephanie:
So glad you and your family are safe!!!!Angie: Doing anything at 4:30 am makes me want to
. I'm super impressed that you get up so early to get your workout in...and even MORE impressed at how darn FAST you ran! Best of luck on your job decision! Lily:
CONGRATS on being released!!! SCOTTY!!! 'sup dude!
Thought I'd throw a little dance in there for ya? Have you tried the Gu yet? Did it taste good? I guess that's always an interesting question when asking about gels...it's like asking...."did you enjoy that dental appointment"? LOL...necessary evil...the gel is. So...was the Gu tolerable? Sooo...today I taught (and took) a pilates stretch and tone class! Did lots of squats and core work!! It was also my Tempo Run day. After an easy warm-up I began my 3 Mile tempo pace run. I hit the first mile at 7:43 mpm
...then hit mile two at 8:03!!! I thought I might be going a little too fast so I took a walk break at the 2 mile mark then finished mile 3 at 8:49. Finished at 24:35 which is probably my fastest 3 Mile run to date! So it makes me feel hopeful that I'll hit a 25 minute 5K sometime in the next few months! The best part about the run is that I did it on a hilly course...with the final half mile being a gradual uphill climb. Sorry to brag...but it was great to see my speed work paying off. I just hope it wasn't a fluke!!! I finished the run with an easy mile cool-down . Have a great weekend everyone!
I hope our friends in Arkansas are all ok!
Had to talk to like 5 people, but I REALLY want the job now so we will see what happens. 
Going to rest and ice today and tomorrow and see how I feel Sunday.
And being the total butthead that I am, I brought Zack to a birthday party today. You are thinking "yeah...so?" Well, they have cats. Just like everyone on this planet has animals. And I am deathly allergic! So, my asthma is just great now. Yeah, tomorrow is going to suck. 
