Tuesday Tidbits

  • I have recently learned that the meaning behind the title of this blog isn’t clear.  haha  While in St. Louis, Kim asked me, “Who’s Herbie?”  To clear up any confusion, “herbie” is not a person!  It’s short for “herbivore.”  So I guess Herbie is a person, but that person is me!  Eater of plants!
  • Also while we were in St. Louis, at the expo the chocolate milk booth was taking pics and making gifs.  We posed for the pictures and Kim put her email address in to have them emailed to her, but then she never got them.  We had given up on receiving the email, but it finally came through a couple of days ago.  You can see it here.  I can’t stop laughing.  (Disclaimer:  I do not support the dairy industry!  I’m a herbie, remember?  haha)
  • Some of my newer readers may not know this, but my husband and I are business owners.  We own a collision repair shop.  As a side to that business, D also buys wrecked cars, repairs them, and flips them.  Corvettes are his niche.  When I say he’s a Corvette expert, I’m not exaggerating.  Surrounding Chevy dealerships and various people all over the country know him and call him when they can’t figure something out.  Anyway, this is his latest flip  It was delivered last Friday.  A PINK CORVETTE!  haha  I and a few others have told him he should leave it pink, but he says it’s not happening.2014-10-25 20.06.372014-10-25 20.06.53
  • Saturday was National Pit Bull Awareness Day!  The pups and I made a day of it and attended a big event in Nashville.  Full post on that coming soon.
  • I FINALLY went to the gym last night.  First time there in like four months.  And my first night back I hurt myself.  But in true Pam fashion, I have the stupidest “injury” ever.  I didn’t blow out a knee doing squats…I didn’t pull my back doing dead lifts… no.  Not this girl.  I rubbed giant blisters on my tailbone doing ab-mat sit-ups!!!  I know it sounds funny (okay, it IS funny), but guys, it HURTS!!!!

What do you think?  Repaint the car pink or change colors?  (It’s got to be repainted no matter what because whoever did the custom paint job did a shitty job.)

What’s your strangest “injury” you’ve ever had?

Training Recap and PFTW

This week was super uneventful training-wise.  I didn’t really have a plan because I honestly didn’t know how badly my legs would rebel after last Sunday’s half-marathon.  Turns out it wasn’t that horrible.  My hammies and calves were pretty sore Monday.  I tried to walk some of the soreness out with the dogs at the park Monday afternoon, but then they were even worse Tuesday.  By Wednesday they felt almost fresh again.  I had planned to run a few easy miles Wednesday night but then, UGH… work.  I just walked again with the pups.  I ran an easy 5 miles Thursday and again Friday, took Saturday as a rest day because I had other all-day out-of-town plans, and then 10 Sunday for a total of 20 miles run and 3.75 miles walked.

This week I’m gonna try to switch things around a bit.  I’m getting most of my miles in, but I am seriously not happy with the shitty job I’ve done about getting in strength and cross-training.  That has GOT to change.  So here’s my attempt to change that.

Monday:  Strength.  Just suck it the fuck up and do it.  Mondays suck for everyone.  Get over it and get to the gym.  The beer will still be cold when you get home.
Tuesday: 5 easy
Wednesday: 5 x 400 + strength
Thursday: Rest
Friday: 5 easy
Saturday: Strength if I can get into the 8:00 class that morning, spin if I can’t.
Sunday: 10 miles

So there’s the new plan!  We shall see how it goes!

RnR St. Louis Race Weekend Recap – Day 3 – RACE DAY!

If you missed Days 1 & 2, go catch up here.  I’ll wait…

Okay, now that we’re all on the same page, let’s pick up where I left off.  IT’S RACE DAY!!!!  Start time was 7:00, so we had set our alarms for 6:00 with plans to leave the room about 6:45.  We were only a few blocks from the start, and it was chip timed, so none of us really cared to stand around in the corrals forever before the start.  As we were walking up, still several blocks away, we heard the gun but still didn’t bother to get in any hurry.  We still stopped to get pre-race pictures before jumping in the corral.

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Me, Kim, and Trisha. We hadn’t found Tiina yet.
10-19-2014 - Pam & Tiina before RnR St. Louis

Kim snapped this photo from the start line.  The race banner, the sunrise, the arch in the background… best race photo ever.


And just a couple minutes later, we were crossing the start line.  I had absolutely no plans or goals for this race whatsoever except to ENJOY IT!  I hadn’t run more than 8 miles since March, so the only thing I had in mind was to keep it slow and steady so I didn’t blow up halfway through.  I did a pretty good job of that.  I felt really good all the way through, other than being pretty hot.  It was in the 40s at the start and in the 50s by the finish, which I usually wear shorts to run in, but that day I had on tights.  I ran pretty steadily until I hit the 10-mile mark and then I started walking up some of the hills, of which there were plenty.  That’s one of the things I love about this course.  It’s constant rollers.  I have learned that I by far prefer a rolling course to a flat one.  I seriously just love this race.  I crossed the line in 2:21:35.  Out of my 12 half marathons, that puts this one right in the middle time-wise.  Given that this one was run solely for fun I’m TOTALLY cool with that.

10-19-2014 - Pam crossing finish line

10-19-2014 - RnR St. Louis finisher's photo

It’s fun to think that a few years ago I ran a 2:21 fully trained and felt tanked at the end and now it’s my “fun run” time after a full day on my feet and climbing up and through and over shit at the playground…excuse me–“museum.”  And I remember a day when running 10+ miles would put me back in bed for a nap before lunch.  haha  Okay, maybe that’s not a good point because I totally would have taken a nap Sunday if I’d had time.  But instead we all headed back to the hotel for quick showers because we had tickets to go up into the Gateway Arch at noon!  We thought we were leaving in plenty of time, but a complicated checkout at the hotel, lots of traffic because of the Rams/Seahawks game, a walking detour because of construction at the Arch, and a long security line made us a few minutes late.  Thankfully they let us go on up anyway.

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View of the stadium from the top of the Arch.

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River view looking out the opposite side.

And just some more photos from the park grounds…

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One of my favorite pictures from the weekend, taken by some random kid Kim picked out of a crowd.  haha

And with that, our weekend was a wrap.  Kim and Trisha had a plane to catch, and I needed to get on the road home, so we dropped Tiina back at her car where she’d parked close to the start line that morning, and we headed back to the airport.

I had an AMAZING time with these ladies, and I cannot wait to do it again!!!!!

RnR St. Louis Race Weekend Recap – Days 1 & 2

TL; DR version:  Met friends in St. Louis.  Did some stuff.  Ran a race.  Did some more stuff.  Had fun.  The end.  If you want the full story, grab a snack and get comfortable, ’cause this is gonna take a while!

Once upon a time, way back in April, this crazy blogger lady was in town on her quest for 50 half marathons in 50 states.  Long story short, we met for dinner, I mentioned that I was running RnR St. Louis in October, she hadn’t run a race in Missouri yet, my plans became her plans, and BOOM, it was settled.  We were meeting in St. Louis!  Somewhere along the way, she conned a friend into coming with her, and I twisted Tiina’s arm (Not very hard either.  She’s pretty easy like that.) and a twosome quickly became a foursome.

Kim and her friend Trisha were due to arrive at 2:55 Friday, I left my house right at 10:00 and somehow timed it perfectly.  I parked in the airport cell phone waiting area and texted her to let her know I was there, and she replied that they had just landed.  I drove around and picked them up within minutes and we were ready to get our weekend started!

After checking into the hotel, we walked just a few blocks to the expo to get that part out of the way.  We thought it’d be quicker and easier to get in and out Friday, and MAN we were right.  It was the least crowded I’ve ever seen an RnR expo.  I think a lot of the vendors weren’t even there yet.  There were very few samples being given out.  Although I have to say I got the coolest freebie at this expo that I’ve ever received at any expo ever–A SLINKY!!!  (Side note:  Slinkies do not work on escalators.)

It was while we were at the expo that I got a text from the missing quarter of our foursome telling us that she’d had a family medical emergency and that she’d have to skip dinner with us that night and just meet up with us the next day.  So three tourists set out on a mission to find food, which turned out to be quite the fiasco.  haha  The other girls had BBQ on the brain and we ended up at a place called Marcel’s.  We looked at their menu before we went in, and there were veggie-friendly items on the menu.  Baked sweet potato, veggie of the day, side salad, done.  Easy enough, right?  So we were seated.  We ordered our drinks and three appetizers to share, and then when the waiter came back to take our order, he informed me that they were out of sweet potatoes.  “No problem,” I said, “just change that to a regular baked potato.”  Ummm… yeah, they were out of those, too.  Seriously.  Had I known where the nearest grocery store was, I’d have gladly offered him directions to procure a potato.  As it were, I just ate more than my fair share of our appetizers and said I’d grab a sandwich somewhere when we left.  I used the Happy Cow app and found a sub shop nearby that had veggie options, so we hoofed it there on our way back to the hotel only to find them CLOSED.  I got a little irritated then.  But we had passed another sub shop on the way there, so we went back to it, stopped to look at the menu on the door.  TEMPEH!  WIN!!!  We opened the door to go in and the guy behind the counter tells us, “Sorry, we’re closed.  We close at 7:30.”  It was 7:effing34.  “Oh, you’re closed?  Sorry, I was confused by your unlocked door and your lights being on.”  Ugh.  By that point I was ready to give up and hope for better luck at breakfast.  But then purely by luck we happened by another little restaurant.  Without much hope, I walked up to look at their menu.  The first two things I saw were peanut butter & jelly sandwich and hot dog.  I entertained the idea of a PB&J for a split second and then I saw it–eggplant sandwich!  Ahhhhh… finally a full, happy belly.

So then we headed back to the hotel and started mapping out the rest of the weekend.  We knew for sure we wanted to do three things:  Tour Busch Stadium, tour the Budweiser brewery, and go to the arch.  With tickets bought and plans made, we called it a day.

The next morning, we hit the ground running and didn’t stop till we crashed that night!

Busch Stadium Tour:

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So weird to see the stadium completely empty!
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2011 World Series Championship Trophy
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View of the field from the home announcers’ press box.
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Me. In the Cards’ dugout. HAPPY, HAPPY GIRL!
Picture of a picture.  I usually don't fall into the tourist photo trap, but this one was too good not to buy!
Picture of a picture. I usually don’t fall into the tourist photo trap, but this one was too good not to buy!

The plan then was to meet Tiina for lunch and head to the brewery for their free tour (because the paid tour was sold out).  Thing is, you can’t book the free tour.  It’s first come, first served.  So when we got there at like 3 in the afternoon, the next tour wasn’t until 7 that night.  Had we known how crappy and short the free tour was gonna be, I’d have suggested we skip it, but we didn’t know.  But that left us with lots of time to kill, so we looked to Tiina to entertain us since she knows the city.  And this is why I love Tiina… she took us to a big-ass playground.  Well, she called it a “museum,” but she described it perfectly when she said, “The City Museum is a museum in the same way a tomato is a fruit.”  haha!

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Coolest. “Museum.” Ever.
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My only advice to anyone about to go down a 10-story slide is to wear jeans that don’t have metal on the back. It will light yo ass up!
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Multi-level metal grates should be a mandatory alternative to stairs everywhere.
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Trisha making her way through a wire tunnel a couple of stories up.

After we’d had our fill of the playground, we headed back over to the brewery to hang out in the biergarten until our 7:00 tour, but we just happened to get there about the time the 6:00 tour was starting.  We decided to try our luck at crashing, so we just kind of stood there like we belonged and nobody ever kicked us out.  We started out in the Clydesdale stables.  Those horses have it made.  I’m not one to support animals being exploited or forced to perform or even be on display for human entertainment, so trust me when I say Budweiser is doing it right.  These animals are treated like royalty.  When we arrived, most had already been blanketed and put in their stalls for supper, but one was out being groomed.

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Now that’s a big horse’s ass.
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Massive beautiful beast. I just wanted to go hug it.

Then we went inside the brewery where basically we saw some big tanks where the beer is stored and that’s pretty much it.  It kind of sucked.  I guess they know that and that’s why they give you a free beer at the end as some sort of atonement.

After that, we grabbed some grub and headed back to the hotel to turn in.  We WERE there for a race after all!

Okay, that’s long enough for one post.  More tomorrow.

Three Things Thursday

1.   My poor C.C… I had to take her to the groomer Monday.  I know, I know… who takes a cat to the groomer, right?  Well, trust me, you would have too.  I’m still not real sure what she did or how she did it, but over the weekend, she got some of her litter clumped in the fur around her … ummmm… lady parts.  I cleaned her as best I could, but I just couldn’t get it all.  She wasn’t very cooperative for me, and bless her heart she’s old and can’t really clean herself anymore, so she was no help.  The groomer bathed her and still had to shave some out.  She was none too happy about it, but it HAD to be done!

She haaaaaaaates riding!
You will pay for this, servant.

2.   I found this at the grocery Tuesday!  I had seen online that they were releasing it and was excited to try it.  I was shocked to find it here so soon.  This little po-dunk town is waaaaaaay behind the times when it comes to plant-based options.

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3.   I had a dinner-and-a-movie date with my sister Monday night!  We checked out a new (well, it opened in the spring, but I hadn’t been there yet) Japanese joint here in town called Miso.  She had some kind of raw fish sushi shit, and I had a veggie/tofu entree.  We both really liked our food.  I’d definitely go back!  Then we drove a couple of towns over to a theater where Annabelle was playing.  (They’ve already taken it down here–WTF?!)  That is one creepy-ass doll.

Have you ever given a cat a bath?  C.C. is 15 years old and this is her first one.

What’s your favorite non-dairy milk?

Do you like scary movies?  I love ’em!  We’re going back to see Ouija when it opens.

Food for Thought VIII – All Things Pumpkin!

Yep.  I’m one of those people.  One that goes nuts every fall and wants pumpkin in All The Things.


Pumpkin Spice Latte (full recipe in link) – I love a Starbucks pumpkin spice latte as much as the next guy, but I don’t get them often for several reasons.  First, they’re stupid expensive.  Second, the nearest Starbucks is over an hour away.  Third, (and even if the first two weren’t an issue) even when you order it with soy milk it’s not vegan as the pumpkin flavoring they use has dairy in it.  My average of three or so yearly PSLs are some of my very few cheats!  This isn’t quite as good as a Starbucks PSL, but it’s cheap, it’s convenient, and it’s completely veganizable!


Pumpkin Pancakes from Happy Herbivore Light & Lean (also on the HH web site–full recipe in link) – I wasn’t so crazy about these.  I like my pancakes light and fluffy and these were heavy and dense.  They had a great flavor, but they just sat really heavy on my stomach.


Pumpkin Banana Smoothie (full recipe in link) – I had some canned pumpkin left from making the pancakes so I went to the internetz to find a smoothie recipe using it, and I found this one.  It was really, really tasty!  But the second time I made it I added more cinnamon and nutmeg.

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Gooey Pumpkin Pudding Cake by Chocolate Covered Katie (full recipe in link) – This recipe showed up in my Facebook news feed and I couldn’t NOT make it knowing I had everything I needed already in my kitchen!  It was absolutely delicious.  Katie nailed it!

It smelled AMAZING!
It smelled AMAZING!
YUM!  Only thing missing was a big scoop of vegan vanilla ice cream!


Take Me Out to the Ball Game

I’ve been playing out a lot of “if this happens” scenarios in my head lately hoping like crazy that things would work out where I would get to go to a St. Louis Cardinals division championship game at home this season, and all those “ifs” fell right into place last week when San Francisco knocked out the No. 1 seed Washington Nationals and St. Louis defeated the Dodgers.  With the NLDS starting on a Saturday in the higher-seeded team’s home town, that put Games 1 and 2 in St. Louis this past Saturday and Sunday!  D and I treated my parents to tickets and the four of us roadtripped it up to St. Louis on Sunday afternoon.

Me, D, and my parents.

Me, D, and my parents.

I’ve been a huge Cardinals fan as long as I can remember, so I’ve been to lots of games and always thoroughly enjoy them, but there’s just something about the post-season.  The energy, the electricity, the excitement… it just doesn’t compare.  We were lucky enough to score World Series tickets last year when the Cards played the Red Sox, but it was during my blogging break, so you guys didn’t get to hear about it!  But if any of you are baseball fans… remember Game 3 when it went into extra innings and ended with the Cards winning on an historical obstruction call at home plate?  Yeah, we were there!  Couldn’t have picked a better game of that series to go to!  And it happened again Sundayt.  Whatever the outcome of the series, this game is one I’ll remember forever!  Everyone goes to a game hoping to see their team hit a home run and we saw FOUR.  Taveras’s homer put us ahead in the 8th, bringing the stadium to a high, then our closing pitcher Rosenthal blew the lead in the top of the 9th, firing everyone up even more, and then when Wong nailed a walk-off home run in the bottom of the 9th, the crowd was deafening.  I’m just now getting my voice back myself!

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Giants’ buses arriving at the stadium

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My boyfriend, Matt Holliday
My boyfriend, Matt Holliday


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I can’t wait to be back in St. Louis next weekend with friends for the race and to enjoy more of the city!

Training Recap & PFTW (Spoiler: It includes strength training!)

Monday:  Strength
Tuesday:  5 easy
Wednesday: 5 x 400 plus strength
Thursday:  Rest
Friday:  4 tempo
Saturday:  Rest or easy XT
Sunday:  8 long
Total: 20.5 miles

Monday: Rest
Tuesday: 6 easy + strength (WHAT?!?!?!)
Wednesday: 1.5 walk with dogs
Thursday:  Rest
Friday: 5 x 400
Saturday: 4 tempo
Sunday: 8 long, 3.25 mile walk with dogs
Total: 21 miles run, 4.75 miles walked

Well it didn’t happen on it’s scheduled day, but, Y’ALL, I did STRENGTH TRAINING!  Tuesday was easy run day.  It was also Game 4 of the NLDS day.  So that meant those easy miles would be run on the treadmill.  But for me, 5 miles is a long time on a treadmill.  I absolutely hate running on a treadmill.  Even when distracted by my Cardinals.  So I decided to break the run up.  During the planned 5 miles (which turned into 6 miles because the Cardinals were on a streak at the end of 5 and I was afraid if I stopped running their streak would end.  Shut up.  I have a sports-related superstition issue.) I stopped twice and did a round of core, pushups, squats, and triceps each time.  It helped break up the monotony of the treadmill, and I was sore and could tell I did something, so it worked.  I may be onto something there.

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Without a doubt, the worst workout partner ever.
Without a doubt, the worst workout partner ever.

I had a dermatology appointment after work Wednesday and was positively exhausted by the time I got home (thanks to only getting about 2 hours sleep the night before), so I took the dogs for a walk and called it an evening.

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Happy Harley
Happy Harley

Friday I came home from work all kinds of crabby and sooooooo sleepy.  As soon as I got home, I took the dogs out to pee, then came in and sat down with the cat in my lap and fell asleep petting her.  It literally couldn’t have been more than a minute after I sat down.  And I didn’t wake up until my phone woke me up when a friend texted half an hour later.  I guess the power nap did some good because I woke up ready to run.  It was pretty crappy outside, so I hopped on the treadmill for 5 x 400s.  I did something a little different this week.  I have always done 400s with a recovery 400 in between, but this time I cut the recovery back to 200.  (Well, in this case to .15 mile for the sake of treadmill math.)  It worked out pretty well!  The 400s weren’t as fast as I do them at the track, but that’s the norm for me.  I never run as fast on the ‘mill as I do outside, so I’m happy with how it worked out.  I think I’ll stick with the 200 recovery.

Saturday I had a really decent four-mile tempo run.  I walked for just a few seconds at the end of the third mile to catch my breath and let a side stitch release a bit, and then the fourth mile was my fastest, so I’ll take it!

Sunday I upped my long run by a mile again to 8 miles this week.  My legs were definitely feeling the 400s and the tempo run from the previous two days (I have GOT to stop doing that!!!), but it ended up being a good run at a pace 6 seconds per mile faster than the seven miles the week before.

Yeah, it's all smiles after 8 miles until you step in the shower and discover the underboob chaffing!
Yeah, it’s all smiles after 8 miles until you step in the shower and discover the underboob chaffing!

Monday:  Rest
Tuesday:  5 easy plus strength (I liked the way it worked out Tuesday, so I’ll try that again.)
Wednesday: 5 x 400 plus strength
Thursday:  Rest
Friday:  5 tempo
Saturday:  Rest or easy XT
Sunday:  RnR St. Louis Half Marathon!
Total: 26.1 miles

Three Things Thursday

1.   So I’m still in the process of shifting everything over to WordPress.  I’m learning as I go!  I know lots of y’all have done this before, so if you have any tips or see anything I haven’t done, please help a girl out!

2.   I feel like such an adult.  Until not long ago, my kitchen tools and small appliances looked like they were bought by a broke college student.  Because… well, they WERE bought by a broke college student!  In the last year, as some of the cheap junk has played out and broken, I’ve replaced them with nicer things.  My latest addition is this awesome blender.  I’ve wanted a Vitamix for a long time, but I just couldn’t force myself to drop that kind of dough on a blender.  This one was about 1/3 of the price and had great reviews . It gets two big fat thumbs up from me.  It’s been a real treat not having to chew my smoothies.  My only complaint about the Ninja Ultima is that it’s too tall to fit under the cabinets.  A small inconvenience.

I'm excited about buying a fucking blender.  Yep.  It's official.  I'm old as shit.
I’m excited about buying a fucking blender. Yep. It’s official. I’m old as shit.

3.   I went to the dermatologist yesterday because over the past few months I’ve had two spots come up right on my ass cheek that I wanted checked out.  They were small and hadn’t really gotten any bigger, but they seemed to be getting darker, which was worrisome.  Turns out they were nothing.  They were seborrheic keratoses… completely benign.  He said they didn’t need anything done to them unless I just wanted them gone, so I had him freeze them off, just because they’re ugly.  The worst part was that during the conversation with the doc, he said something along the lines of, “yeah, people just get these as they get older.”  Get older.  And in case you didn’t click on that link up there, the American Academy of Dermatology even says they often appear in “middle-aged or older adults.”  Nice.  “Congratulations on hitting your mid-30s!  Here, have a barnacle on your ass!”

Training Recap, PFTW, and a Question

Planned                                                            Actual
Monday:  Strength                                         Rest
Tuesday:  5 easy                                             5 easy
Wednesday:  4 x 400 plus strength             1.5 mile walk with dogs
Thursday:  Rest                                               4 x 400
Friday:  4 tempo                                               Rest
Saturday:  Rest or easy XT                              4 tempo + 2.5 mile walk with dogs
Sunday:  7 miles                                               7.1 miles
Total:  19 miles                                                 Total: 19.1 miles run, 4 miles walked

Monday – I really should have known better than to ever even scheduled Mondays as a strength day.  It’s never gonna happen.  Period.

Tuesday – Shitty, no good, horrible, miserable, longest, slowest 5 miles ever.  Seriously.  Embarrassingly slow.

Wednesday – After a long day at work, I really didn’t want to wait until 6:00 (when the high school crowd clears away from the football field where my local track is at) to start running, so I took the dogs to the park instead.

Thursday – Pretty good track session!  I hit my goal for the 400s even though it was in the 80s with high humidity (preceding the severe storms that came through a few hours later!).  My last 400 was even about 8 seconds faster than goal pace.  I’m thinking that if I can do that I need to rethink goal.

Friday – No way I was running Friday night.  Game 1 of the NLDS started at 5:37, giving me just enough time to make a beer run after work.  My heart rate during the game was at tempo run level a few times though!

Saturday – It was a beautiful sunny mid-50s day, but the wind was brutal.  Tempo run wasn’t terrible, but my stupid shoelace came untied at mile three, and after stopping I couldn’t get my pace back for the last mile.  I hate it when that happens!  I took the dogs to town after I finished up and we walked 2.5 more miles in the park and a nearby residential area.  It was so nice to be able to walk them farther and leave the shaded park and not have to worry about hot asphalt or them getting too hot!

Sunday – Sunday was a solid 20 degrees warmer than Saturday and the wind was just as bitchin’, but somehow I pulled of a beautiful long run of 7.1 miles.  (It was 7.1 because the wind was so loud I didn’t hear my watch beep on the mile!)  I was keeping it at a slow and easy long-run pace like a good little runner girl and felt fabulous.  At my turn-around point, I was about a quarter mile from the shop, and I knew D was there painting a car, so I deviated to get something to drink.  I was tempted to just turn around and go home thirsty because I kept remembering how hard it was to get going again when I stopped yesterday, but I decided I’d take my chances.  At mile 6 I still felt amazing, so I broke the LSD pace rule and ran the last one at half-marathon PR pace.  It.  Felt.  Amazing!  I love ending the week on a high note!

Monday:  Strength (Miracles sometimes happen)
Tuesday:  5 easy
Wednesday:  5 x 400 plus strength
Thursday:  Rest
Friday:  4 tempo
Saturday:  Rest or easy XT
Sunday:  8 miles
Total:  20.5 miles

For those of you that do 400s, what do you do for recovery in between?  Some plans I’ve seen call for 200 recovery, some 400, and some a set time, like 90 seconds or so.  Which do you do and why?