Oct 31

Oct 21> 3.1 mi in 22:44 on Treadmill. 1 mi @ 8:00/mi, 1 mi @ 7:30/mi, 1 mi @ 6:30/mi = 7:20/mi ave. Went about 14->20 steps per 0.1 mi. Broke Jr Yr PR of 22:54!!! Sweet. 8:00 not 'hard' but no cakewalk. 7:30 out right knee twinge. Decided to go for 6:30 for at least 1/2 mi and could slow down later, but distance passed fast so held on somehow in last 1/2 mi. Sportsbra, after eating 1 Margarita Shot Blok, wearing Progrid.

Oct 22> 50 min Strength on Mat and Chair. Rt butt testy after nap, but needed S. 85-65-45 extensors, 50/40/30-30 leg lifts/clam, 2:00 plank and 1 min side planks, 175 crunches/side, 2x1 min 6 in, 15 tricep dips, 30 slow and 35 fast pushups, 2x40 quad dips, 45 calf raises. 105 lb. Tired today w/ 7 hrs sleep (vs. 8-9 usual)

Oct 24> Hiked 2x3milers, Graveyard Fields (stinky, wet mud by creek; dry blueberries exciting; rocky and streamy climb to great waterfall) and Daniel's Ridge (boo detour, grassy growth to wade through)

Oct 26> 3.1 mi in 26:26 on Treadmill, 8:30/mi the whole way. Rt butt (hurts to do hamstring stretch) hurts all day, decent during run though, worse post b/c it tightened up. But desperate for run, plus good opportunity to memorize Marathon pace. Tried to glide to lessen impact and therefore used little calf. Trance 8 for first time, no forefoot cushioning, it felt like. Knees some trouble today. 7pm, in sportsbra. Next day: hamstring has lump and mid-butt strand means pretty bad walking. AD the PT says to deep massage it - helps almost immediately!!! Waking up next day, various kinks in different parts of though, though. Probably was just masked before, but still worrysome.

Oct 28> 45 min Strength on mat, chair. 175/side crunches, 2x1:15 6 inches, 2x2:00 plank, side planks, 2xextensors, 45/40/45 leg lists/clam, 15 tricep dips, 25 tri pushups, 30 pushups hard to do.

Oct 29> 5 mi in 39:50. 5 mi!!! on treadmill. 8:00/mi the whole way. 6 hrs of sleep last night, but still fine. Longest run since June!!! Mostly fine besides knee dings @ work today. 9pm in Progrid and bra, w/ iPod. 1st mi of 8:00 was medium and not ez, worried about residual kinks, but coasted through 3.5 mi. Then breathing got tougher for the rest, felt tired, legs getting more spotty. Had chips and 2 cookies today, plan to eat more produce in future - makes me feel better.

Oct 31> 35 min Strength on mat, chair. 90-60-30 extensors, 50/45/40 leg lifts, 30 pushups and triups, 1:15 side planks, 200 crunches, 35 quad dips. Butt sore today. ~600 cal of chips, 5 fruits, plus carrots. Need more veg.