Doing Away with the Crap: Wednesday Sports Conditioning

Three straight crap runs were reason enough for a change, but the changing I ended up doing wasn't what I had in mind.  I used Tuesday as a rest day because I had run on Sunday when I should have rested.  The time change made the morning classes difficult to attend, so I only attended the afternoon Sports Conditioning class.  Cross training is going to be really important if I want to avoid injury over the spring and summer.  The weather is getting nice and the urge to run everyday is going to get stronger as the days get longer.  I'll need to go to the gym in the morning to avoid the temptation because it will be difficult to force myself into the gym on a beautiful day after work.

The class was a standard stations class with intervals.  We did seven sets of one exercise before moving on to a new station.  Each set was 20 seconds of work and 10 seconds rest.  The exercises were sprints, bicycles, Bosu step ups, push ups, side shuffles, mountian climbers, and hamstring pulls with the exercise ball. 

Yes, my litter box is clean!

I began with sprints and ended with the hamstring pulls, which I think was for the best.  The hamstring exercises were awesome and  really hit my hammy's hard. Sprinting after doing those would have just sucked.  The push ups were the most difficult of all of the exercises, and cost me the most becasue I challenged Hiro do 15 in her last set.  She busted out 15 (girl push ups) in 20 seconds meeting the goal that I set.  Her reward was that I would clean Basil's litter box next time it needed cleaning.  Next time, I will maker her do 10 guy pushups because Basil is a really awesome cute cat, but a litter box is still a litter box!

In Search of . . . A Halfway Decent Run: nOg Run 3/14

Nimoy is such a creepy dude . . .
God, I have a crazy non-Star Trek related Man Crush

Anyone out there remember that old TV show, In Search of . . ., hosted by Leonard Nimoy during the years between Star Trek the TV show and the movies?  I watched In Search of . . . when it was in syndication an Looovvved it!   The show was a bunch of mini "documentaries" about controversial and paranormal X-files worthy stuff,  mysterious historical events and personalities, and your random myths and legends.  Basically, In Search Of . . .was the 70's kick-ass cool forerunner of just about half the crap shows on the History Channel, The Discovery Channel, and NatGeo!

Now, I didn't just launch into this so I could post the Awesome picture of Nimoy that I found!  I bring In Search of . . . up because after two utterly wretched runs, I am left to wonder just what the heck is going on with me?  Granted, I have made several poor choices that have contributed to the misery of these runs, but two weeks ago I was feeling all Rockstar and now am feeling very not Rockstar!  I keep thinking I did too much prior to my race or I didn't do enough last week.  Also, last week was awful at work, and after the earthquake in Japan, the week just became really stressful.  Hiroko's entire family is in Japan along with her friends as well as mine.  We spent most of Thursday and Friday contacting people, luckily everyone was alright.  However, the stresses of the week were weighing heavily on my mind during those crappy weekend miles, and by the nOg Run on Monday, I am most assuredly In Search of . . . A halfway decent run.

The weather was nice but a bit breezy, and my right foot was cranky.  The tendon on the bottom of my foot has begun to flare up again, which has caused me to get proactive with treatment.  The foot doesn't hurt while running.  Instead, it flares up while as I sit at work.   Rolling it on a tennis ball during the day helps alleviate it.  But, it was still worrisome by the time I arrived at the nOg.  I wasn't expecting the wind and was feeling the chill a little more than I wanted but was confident that it wouldn't matter by the end of the first mile.  Hiro was there but was going to be with a friend of her hers that was attending for the first time, which meant I would be running on my own.  I didn't mind because running alone allowed me to focus on my own run and not worry about anyone else, which I need after two bad runs. 

This run got off to a rocky start with nothing feeling good.  I didn't feel horrid, but I had no real push in place where I usually run well.  I couldn't get into anything near a groove and messed up my splits on Old Bob at stop light when I hit the lap button instead of the pause.  By the one mile mark, I was running strong but fighting it. 

The second mile wasn't any better or worse, just more of the same.  My legs weren't dead, but had no jump to them at all.  I struggled on and tried to avoid looking at Old Bob.  Several, skinny fast dude blew right by me during this mile which pissed me off and gave motivated me to keep my pace.

The last mile, was more of the same, but I did pick up the pace a bit as I got passed twice by skinny people.  I was just about to re-pass one of them when I got stuck on the wrong side of a traffic light.  After crossing, the second one blew past me, and I pushed to stay on him, but we were so close to the end of the run it would have been pointless to try to "prove my manhood" and re-pass.

After finishing the run, I looked at Old Bob, who read: 2.86 in 24:53.25 at an 8:41pace.  I was more than shocked.  Nothing felt close to good with this run.  Everything was off just a little, yet my time was pretty good in comparison to my other nOg runs.  Someone please call Nimoy because I am In Search Of . . . Answers!  I got my halfway decent run without ever really feeling halfway decent . . . how does that shit happen?

Slog Fest -- Part 2: You Never Learn! 3/13

Wish that I could say I learned my lesson from the day before and got out for my run early, shook off the wonkiness, and had a great run.  Just didn't even happen.  I piddled around most of the morning -- can't even remember what I did . . .ok . . . I watched a Top Chef Marathon . . . Shoot me!  Then the Caps were playing the Blackhawks at 12:30pm, so I couldn't leave.

At one point I decided that I wasn't going to run.  I would just take the day off and rest, but then I read  AR's Race Report, got all jazzed up, and decided to run.  Yep, I am the king of waffling!  Once again I find myself leaving in the mid-afternoon for a run with spring in full effect.  Just brilliant!  My plan is to run 5, but I am having a difficult time deciding where to run.  Yep, more waffling!  I don't want any part of hills, nor do I feel like dealing with traffic, so both the greenway and my local neighborhood are out.  I decide to run on the track near my house, but it is in use.  Which leads me to take the lesser of two evils and go with the hilly greenway over the streets.  But, I decide to cut it down to 3.5 rather than 5 and avoid some of the more major hills.

The first mile is all right: 9:24.87 nothing great, but nothing awful.
The second mile is more hilly, and I want no part of it.  I'm slogging through it angry at myself for waiting this long into the day and wishing that I had taken my I-pod with me.  I did this mile in 10:11.64
Mile 3 was just right back up the hill and just as unfun.  I did it in 10:49.91 and was just feeling like total crap.  The last .51 took 4:49.82 for a 9:32 pace, which can only be attributed to my intense desire to get this run over with. 

The whole run came 3.51 which I did in 35:16.24 for a 10:03 pace.  Meh!




   

Slog Fest Part 1: March 12

I have no one to blame for this run turning into crap but myself.  I should have left my house by 9am at the latest, but I managed to screw around, watch 4 hours of The Walking Dead (I have a thing for Zombie movies/TV Shows), do some dishes and laundry, play with my cat, and just waste time until 2pm.  I had planned on running in Umstead, but that idea went out the window when the clock struck 2 because I would not be back in time to pick Hiro from work if I did.  So, I decided to just drive to Hiroko's work and leave the car for her and run home.  My idea was to just enjoy a pleasant run through Glenwood, Glenwood South, Cameron Park, and Cameron Village before returning home on a nice warm little lazy Saturday afternoon.  However, it wasn't at all meant to be.  I hadn't really realized just how much a 30 degree shift in temperature would effect me, but I was about to find out.  I know that it is stating the obvious to say that running in the 60's and 70's is a whole lot different than running in the 30's and 40's, but the obvious was obviously lost on my dumb ass!  I should have known this run was going to be a total shit show when I saw this guy mid way through mile 1:

Greg, read the signs!

By then everything felt wonky.  My feet were sore, knee was clicking, hip ached . . . nothing felt right and it was in my head.  Heck, I had even forgot to switch Old Bob over from cycling to running.  I tried to force myself to run 4 miles but by mile 2 I was heading for home and just hoping not to breakdown.  Just when I thought things couldn't get worse, I managed to startle a  homeless man who proceed to yell at me in bum speak. I didn't mean to interrupt his conversation with the inner voices/gods/ancient Atlantian's, but he seem to look at my little wave as I went by him as some obsene finger gesture and proceeded to launch into a bit of a tirate.  So after speeding up just enough to put him out of ear shot, I went right back into full on slog mode the rest of the way home. 

I ended up doing 3.86 miles in 39.22 for a 10:11 pace, which in retospect was not that aweful, but in the future, I will really need to pay attention to the temperatures.

Wendnesday Two-a-Day Sports Conditioning Double Dip: 3/9

Over the last few weeks, I have begun to add more two-a-days into my workouts.  I know fitness people have strong opinions on two-a-days with some people swearing by them and others thinking that the risks out weigh the rewards.  I have nothing really educated to say on the matter.  When it comes to my workouts, I am kind of subscriber to the Doctor Emmett Brown Zany Scientist approach: I read a lot of idea, listen to people, try things out, and come up with my best ideas after slipping off the toilet. 

My point is that, I have my reasons for following my workout regiment, but I am not sure if it is the best idea ever.  My main goal is to push myself as hard as I can without injuring myself.  I am always open for suggestion, and I am pretty susceptible to peer pressure, so if you have any ideas or dastardly plans you feel like sharing, please give me a shout!  The main concern for me is to push myself out of my comfort zone.  I have lost some weight and done good work, but I am not satisfied with my results or attitude of late.  I hope that doing two-a-days, taking different classes, and trying new forms of exercise that I will be able to meet my goals without burning out or breaking down. 

A few people at the Y have started to notice that I do two-a-days either because of comments from instructors or because they switch between AM and PM classes from week to week and upon seeing me will ask if I missed the morning class.  Most times, they will compliment me on my dedication or talk about me being hardcore.  I won't lie, at first I liked it a little, but now it makes me uncomfortable because I there isn't anyway to express to them the desperation behind my efforts.  I am so filled with regret and frustration for letting myself get to this point and for not having enough self-respect to change my life before now that I am willing to do crazy two-a-days not because I am hardcore, but because my 20's are long gone, my 30's are fading fast, and God knows that I don't want to hit 40 with my ass this large! 

So here is last Wednesday's "Hardcore" regret and shame induced two-a-day:

I rode Frankenbike to the gym in the morning for Holly's Sports Conditioning class.  We did an all out track run for 6 minutes.  Our goal was to try to get as close to a mile a we could.  The track at the gym is 15 laps for one mile, and I completed 11 laps.  Not sure what that pace would, but it wasn't important for what we were doing.  We then did six stationary exercises for one minute each, then ran again for three minutes with the goal being to do more than half of what we had achieved in 6 minutes.  I completed just over 6 laps in 3 minutes.  Following this we stationary exercises for the remainder of the class.   I then Rode Frankenbike home and then to work.

After work, I returned to the gym for Holly's boot camp, which was basically intervals.  We rotated through groups of exercises doing each one for 1 minute.  This class did not have as much space, so we were not able to incorporate that much running, but we did run suicides, carioka's, side shuffles, and some stairs.

Sports Conditioning: Yeah Sprints . . . Monday Marh 7th

The title of this post is not intended to be read sarcastically.  I honestly enjoy sprints.  No joke . . . Have you ever seen the movie Wild Cats?  Coach McGrath's only way to get her players to show up for practice was to tell that there would be a scrimmage the next day.  Well, I am sort of like that about sprints.  If you want me to show up to an exercise class, just tell me that we are going to do sprints, suicides, or something like that, and I will be there with bells on.  I am not fast at all.  But, I have always enjoyed a good all out sprint.  You know the kind that give you that dizzy feeling and leave you gasping for air.  I know . . . sounds crazy, huh, but I shit you not.  I love sprints . . . never wanted to be a sprinter at any time in my life, just enjoy a good sprint.  So while rest of the people in my class were sort of mailing in their sprints at 5:45am on a Monday morning, want to venture a guess at just who was making a jackass of himself and runnin' flat out across the gym.  That's right, yours truly!! 

Holly was our instructor for this class, which made it fairly hardcore.  I've taken her circuit class before and enjoyed it eventhough I am not that fond of stationary classes.  This class did not have that problem.  The class broke into two groups with one group running sprints and the other group doing stationary exercises like push ups and sit ups.  We sprinted down the long end of the gym then walked the short side and then repeated the process until it was time to switch.  Most of the class seemed to be content to just run a little briskly then do a jog, but I embraced my inner jackass and busted out the sprints. The groups switched after 3 minutes.  After both groups completed this set we switched from sprints to stairs and repeated the process.  We did lunges up the stairs for 3 mins. then switched again.  We alternated our cardio exercises between the sprints and stairs and changed up the stationary exercises throughout the class.  I am fair certain I was the only one that actually enjoyed the sprints.  In fact, Holly actually commented on it at the end of class.  This class was just what I needed following my race. 

St. Patty's Run Green 8K: Race Report -- 4 Teeny-tiny Little Seconds 3/7/11

Warming up: notice the lack of an i-pod.

The St. Patty's Run Green 8k is a really cool earth-friendly St. Patty's celebration here in Raleigh. It was the first sustainable "Race Without a Trace" in Raleigh, and offers some nice perks for participants including, a Free BEER for participants over 21, a free plastic beer mug (glass was prohibited by the city), lots of live music after the run, pipers and Celtic signers along the course, and an after party that goes on until 2am!   Of course, this race is a big hit with the costume crowd as all St. Patty's races are, but I think that it organized well and had a challenging enough course that I think serious runners could still enjoy the race as well. 

The Run Green 8k is organized jointly by  Fleet Feet of Raleigh, the Tir Na nOg Pub, and  Tir Na nOg Run Club all of which are a big part of Raleigh's running community.  The race was held in Downtown Raleigh and featured a challenging course with a lot of rolling hills that snaked through Raleigh's historic Oakwood neighborhood, which is a nice place to run. 

Personally, I had high hopes for this race.  I enjoy the 8k distance, and have felt good the two other times that I have run the distance.  Recently, my overall fitness has improved, and my recent training runs have been strong.  I thought that I could at least challenge my PR, which stood at 44:44, but I was a little worried about the course.  I knew that there were a lot rolling hills around the course, but I wasn't sure if they would play a major factor.  Hiroko wasn't running the race, but would be there to take pictures a cheer me on, which would allow me to be a bit more of a selfish bastard runner and think only of myself while I ran.  Also, this would be my first race where I wasn't fettered to amateurish shame by my I-pod.  I used to think that I needed music to run.  However, I have recently been running without it and found that I don't miss it.  Also, I know that several races actually ban the use of headphones, so I just knew that it was time to break free. 

One of the more creative costumes at the race.

I did have a minor plantar fasciitis flare up the night before the race but I KT Taped it and was feeling fine by race time.  I was able to line up in a good spot and luckily there weren't many people lined up at the front that had no earthly reason for being there like at most of your charity 5k's.  I hate getting stuck behind the people who want to be up front at the start, but slow jog about 50 feet before the start walking or worse the kid that jumps out at a 6 min mile, quickly slowed to a 9, and then around the mile mark is winded and abruptly stops running right in front of you.   I think that the combination of the 8k distance and this race being organized by a run club cut down on that element.  There were a lot of costumes, but most of the people with costumes that would hinder people stayed to the rear.

I knew the first mile portion of the course pretty well and had run most of it before as part of another race.  I thought that the first two miles along with last half mile would be the fastest part of the course.  But, I also thought that this would be dangerous for me because I would be tempted to go out too fast.  Over the first mile, I kept trying to slow down to a 9 min mile.  I wanted to conserve energy, but I just couldn't bring myself down to that pace.  Over the first half mile, I wasn't far off, but at the first right turn we hit a small decline and my pace went all to hell on me.  I decided to just try to find a comfortable pace.  I ended up doing the first mile in 8:22.89.

Just past the starting line.

Mile 2 was better, but it wasn't because of my ability to run the pace I wanted to hit.  It was just that the first hill was on the second mile, which caused me to slow my pace down.  The good thing was that I wasn't feeling overly taxed at this point and knew that by the end of the second mile that I would have some time to give back if needed.  But, the course was about to gt nice and hilly for almost the remainder of the race.  The weather was awesome, low 60's no real wind issues, but the 3pm start time had been hard to figure and I started to feel a bit uneasy in the stomach during the second mile, but it quickly passed.  I did the second mile in 8:44.09.

The third mile ran past Oakwood Cemetery and St. Aug's College.  I was really not thrilled to be running past a cemetery at this time because we were getting in to the hilly portion of the course, and I did't want to be thinking about death.  Most of the hills weren't that big, but they follow one another pretty quickly and didn't offer much time to recover.  The people I had picked to try and keep up with over the first two miles were starting to fade by the end of this mile, so I started trying to find someone to lock onto and pace myself against, but no one really seemed to present themselves as a good candidate because most people seem determine to do their Best Teddy Roosevelt at San Juan Hill imitation only to fade once they got to the top.  I kept finding myself getting passed on the inclines by the same people I would pass on the declines.  The third mile ended right as we past St. Augustine's College one of Raleigh's two HBC's.  Some of the students shouted out encouragement from their dorm rooms as we passed by.  The third mile went by in 9:14.14



Fleet Feet Racing Team Kilt

The fourth mile was difficult and consisted of more hills.  Now they were a bit farther apart, but larger.  At this point, doubts were starting to creep into my mind.  Regret over my starting pace combined with my inability breath anywhere near properly was messing with my mind and causing me to think that I might have to drop down to a walk.  I wasn't feeling at all good as we passed Oakwood Park, but I was able to tough it out.  And luckily for me right as we approached the 4 mile mark there were a porch full of obnoxious drunks on yelling at the runners, which pissed me  off and caused me to run angry motivated me to keep going.  Mainly they were yelling at the kilted runner trying to get them to lift their kilts, which am sure more than few people did or drunken bastards probably would have given up by the time I got there.  St. Patty's day races always bring out the kilts, but in addition  the Fleet Feet Racing Team members buy racing Kilts from Sport Kilt, who was a co-sponsor of the race, so these drunks had plenty of people at whom to yell.  I did the fourth mile in 9.26.19 and knowing I had  given back all of the time I had gained on the first two miles.  I was more than a little worried that I was going to meet my goal. 

In mid kick

I knew the last mile the best of the whole course because it was most of the first mile we had just run only in the opposite direction. I thought that it would take better than a 9 min mile for a PR.  I would love to be able to say that I was too tired to figure out just how much time there was to play with, but who am I kidding, those counting horses at the state fair have better math skills than mine.  The last mile was a right turn, a small decline, and left turn at the next block and a small uphill to another immediate left turn followed by a long straight stretch with two good rolling hills, a right turn up the first hill of the race, and a straight flat run back to the start finish line.  Doubts were abound as I climbed the incline and turn left onto the straight stretch.  I band was playing at the corner, which lifted my spirits just a bit.  The two hills were less than fun, but the first one went by without much problem.  The second one was worse because of the awareness that it didn't end, but went into another hill at the corner.  If, was going to stop this was the moment, but as I made the turn up the last hill I wasn't stopping.  I was still going well off pace, but I was moving.  And, somewhere in my mind there was a fleeting notion that I had a kick left in me.  After climbing the last hill, I turned right and could see the finish line three blocks away.  I decided to kick it right there and started picking up my pace.  The idea of legging out that distance didn't scare me because I had covered about the same distance at the Old Reliable Run, when I felt much worse, and my classes at the Y have had us running a lot of sprints over the last few weeks.  As, I was going in I tried to just focus on the finish line ahead of me.  I was passing a lot of people and expected at someone to put up a fight, but they all seemed content to let me make a jackass of myself all alone.  I picked up more speed the closer that I got to the finish and by the time I passed Hiro about a block from the finish I was in an all out sprint.  I could see the clock at 45:00 minutes as I approached the finish, but knew that my chip time might be enough for my PR. 

Crossing the finish line, I felt crunched.  The pipers were playing and there was a nice size crowd gathered, but I couldn't focus.  I wasn't at all sure about a PR, but I knew it would be close and was really happy with my effort.  I had run the last portion of the race in 8:52.76 and when Hiro and I checked the results on the computer my time read 44:40, which beat my PR by 4 Teeny-tiny Little Seconds!  But a new PR is always worth celebrating especially with a free beer!

Drinking My Free Beer and celebrating a new PR for the 8k

Thursday Fleet Feet (Anti-) Social Run: 3/3/11

I didn't really set out to be anti-social, but the star aligned and I just went with it.  Fleet Feet was hosting the pre-race packet pick up for the Run Green 8k on the 5th, so I think a lot of the regulars just stayed away because of the traffic, but that's just a wild guess.  Regardless of the reason, I was the only person running a my pace and distance for the run.  There was a big group of people doing 11 min. miles and a couple of guys doing 9 min. miles, who were planning to run between 5-7 miles.  I planned to run 4 miles at around 9 min pace, so I decided to tag along with the guys going for the longer run for a bit. 

My sinuses were less of a problem than earlier in the week.  I had been rocking the nasal decongestants and was finally feeling something akin to normal (or as close as I get).  I felt better than I had at anytime in the last week, so with a race just a few days away. It was time for me to try pick up my pace a bit and prove to myself that I could challenge my 8k PR this weekend.  I didn't want to do anything stupid during this run, but I also wasn't looking to mail it in either.

After hitting the half mile mark I started to pull away from the two guys that were planning to run longer than I planned.  This wasn't bad form in my mind because we were going to split off at the mile and a half mark regardless.  I was just feeling the need to test my legs.  I wanted to go after my 8k PR, which I thought I could challenge depending upon the course.  I ran on a very cold day when I set it and it took a long time for my legs to warm up, also I was in the midst of my overall Fall Fitness Land Slide!  Currently, I have not returned to my peak fitness level, but I am moving in the right direction, which provided me with some optimism going into the race. 

As I passed the Mile mark, I felt like I had hit a good pace a really wanted to work at maintain it.  Over the next two miles I tried focus on my stride and not allow myself to back down.  I knew that over the last mile I would need to back off a bit because of the climbs that were involved there.  But over these to miles I really didn't want to get complacent or lost in my thoughts.  I ignored everything but the road and traffic around me and just pushed myself forward.  I wanted to run just shy of race pace and felt like I was doing just that.  Also, I was running without my I-pod, which I have been leaving at home recently because I know that it is bad form to wear it in races, and some of the races that I have been registering for have had bans on them, so I just thought that it was time to shed the I-pod.  Surprisingly, I didn't miss it.  And, I was able to keep my pace under 9 mins, which was right where I wanted it. 

The last mile was basically all incline so I backed of a little to spare my achilles and feet any unnecessary strain just before my race.

I ran 4 miles in 36:56.49 for a 9:13 pace, which was close enough to the 9 minute mile I would need if I wanted to get near my 8k PR of 44:44 . . . It looks pretty, but I wanted to see it fall!

Mile 1 8:54.05
Mile 2 8:22.58
Mile 3 8:58.61
Mile 4 10.39.48

Sports Conditioning with Sinus Issues: 3/2/11

My sinuses HATE me!  I am not sure if this is because of pollen, shifts in barometric pressure, or one of those Total Recall tracking devices.  So, I've started wrapping my head in a wet towel taking copious amounts of decongestant. 

I woke up with a crazy headache on Monday that kept me home from work.  Tuesday, I went in and was planning to workout after work even though I wasn't feeling top notch when one of my Co-workers offered my free tickets to a hockey game that night.  So, of course, I went to the game! ( Since it was Carolina vs. Florida, I wore my Hartford Whalers shirt, which is a close as I come to supporting the Canes.)    I had a great time at the game, but I was forced to face the fact that I hadn't done any kind of cross training since last Wednesday, which meant there was no way that I could allow myself to miss Sports Conditioning class, no matter how bad my Sinuses felt.  Luckily, since this was a race week I had planned on taking things a bit easy and not do any two-a-days, which meant that I could sleep in and take the PM class, which I did. 

The class was a Set & Sprints class. we started with a warm up on the track for about 5 minutes.  Then, we did a rotation of three exercises for 60 seconds each, rested, but for 10 seconds between the first two exercises, then sprinted up and down the basketball court, and switched two three different exercises.  After completing those three, we would repeat the process again.  Example:

Push ups 1 min
rest 10 sec.
Jumping Jack 1 min
rest 10 sec.

Burpees 1 min
Sprint
Plank 1 min
Rest 10 sec.

Squats 1 min
Rest 10 sec.

Crunch 1 min
Sprint
(repeat)
Push ups 1 min

rest 10 sec.
Jumping Jack 1 min
rest 10 sec.
Burpees 1 min
Sprint
Plank 1 min
Rest 10 sec.
Squats 1 min
Rest 10 sec.
Crunch 1 min
Sprint

then we would move on two six totally new exercise.  We did 3 or cycles of this then had a stretch.  The sprints really seemed to crush me, but after the race on Saturday I was really happy that they are such a big part of Lisa's class.  I really needed to know just what I was capable of doing at the end of the race and the sprint sessions have helped me build my confidence.  I did feel kind of dizzy and queasy at times from my headache, but I was able to manage without getting all weepy.

Too Pretty Out to Stay In & Too Tired to Run Worth a Damn: 2/27

76 degrees outside.  How the hell could I stay inside and not feel like a worthless sack of poo.  So, despite the fact that this was suppose to be a rest day.  I spent all morning thinking about going for a run.  Around mid-afternoon one of my neighbors told that it was suppose to rain Monday night, and the clinched it.  I was dressed and ready to run.  However, my body felt like hell and I ran like hell.  I even got lost . . . twice . . . I slogged through it at a wretched pace, but I was glad to be outside.  76 degrees . . . it was like the Sirens song leading me to the rock! 

I did 3.79 in 41:11.24 for 10:51 pace.

When I got home I just too a long shower, sat down to watch a hocey game and laughed about it.