I Probably Should Make My Blog Public again

I've been away from public blogging for a very long time.  I figure I should make my blog public again.  I miss the community.  I'm also using some Beachbody app to track workouts.  I don't like it as much for logging running.  Too hard to keep totals and look back on workous.

3 treadmill miles.

Four very slow morning miles.  Progressively faster, but not a mile below 9 minute pace.  It was nice out, though, and I enjoyed the unusual morning workout.  The kids went back to school today.  I start up again tomorrow.

3 late treadmill miles. I pushed the pace in the second mile (ending with a 1/4 mile at 7:40 pace. Then a slow cool down mile.

It's amazing to me that a pace on the treadmill that seems laborious seems very natural outside.

I originally planned more miles for today (and this week, of course), but whatevs.

4 miles outside.  (9:12, 8:46, 8:38, 8:18)

This week was all treadmill.

My tendency over the last few years has been to have a lot of difficulty getting runs in towards the end of the work week. I keep telling myself to change that by scheduling my day off working on Thursday or Friday instead of Sunday. Maybe one day I'll do that. Maybe.

All right, I ran on a Sunday. Outside. We had a little ice yesterday, but it was mostly gone from the sidewalks.

(9:21, 8:59, 8:42, 8:26, 8:14)

This was an awesome run.  So glad I got to go outside.  It was foggy, but above freezing.

Last 2 miles I did 2 fast 1/4 miles with rest in between.  (8:59, 8:42, 8:30, 8:24, 8:20, 8:07)

I wore shorts!  When I ran, it was close to 50, but it got up to almost 60 today.  Crazy.

(8:56, 8:36, 8:33, 8:29, 8:15)

I ran at my sister's in Plainfield.  It was ridiculously foggy, but still warm enough for shorts (maybe 45 or so).  I ran around the bike path that runs through a few neighborhoods, have run around there quite a few times, but it was eerie not really knowing street names and worrying about getting turned around in the fog.  For instance, there's a water tower along this route, and I usually use it as a guide, but I couldn't see it unless I was within a tenth of a mile of it.

I kept the pace pretty easy, but did make an effort to push the pace in the last two miles. (9:04, 9:00, 8:50, 8:35, 8:48, 8:31, 8:14).  I guess looking at the splits for some reason mile 4 was also faster, but I don't have an explanation for why that would be.

I think that I ran 3 miles, but I'm not positive.  It was on the treadmill.  But I'm pretty sure it was 3.

I ran outside in the empty streets behind the high school.  I wore shorts, but kinda regretted it because it was so ridiculously windy.  I almost turned back after the first half mile it was so windy, but then I decided to just run a bunch of times around the retention ponds back there to add up to 5 miles.  There were 2 cars that were circling the loop of streets there (it's about a 2 mile loop), which was really weird.  One car would race around, and when it came back the other would go.  Both cars were white and I'm pretty sure there were 2, but it is possible there was only one.  There was also a pickup truck that was sitting at the start/stop spot for the race. At any rate, I altered my route so that I didn't run past the staging area.  I thought about calling the police when I got back to school, but when I got back to school I forgot all about it.  My pace was fast because of the wind.  AP was about 8:30.  I accidentally screwed up the autolap feature early in the run and forgot to hit the lap once I got to mile 1, so the only splits I know for sure were 8:25, 8:24, 8:08 for the last 3 miles.

Another windy 5 miles behind the high school.  Started running with a kid on the cross country team.  Quickly realized that his pace was going to be quicker.  Our routes overlapped a couple times because he did the big loop and I ran around the ponds a couple times.  My total time running was about the same as Wednesday, but my watch didn't pick up right away so I think I went a little over 5 miles (like .04 or something).  Splits:  9:09 (with small bit of extra), 8:47, 8:27, 8:37, 8:07.  I didn't realize that my last mile was that fast until just now.  I felt like I was pushing it a little, but the effort felt natural and good.

Treadmill miles.  My hips are starting to ache, which usually means new shoes...

I got in a rare before school run.  It was on the treadmill, but it was nice to get it out of the way.

5 miles at school.  Windy.

This was not my finest week of running.  It was busy but good in other respects.  Caleb's basketball team made it to state...only to get killed in the "elite 8" game by a team with a bunch of tall and big guys on it.  But heck, they are all 5th and 6th graders and this was a 7th grade tourney, so they had a great season and there's always next year.

I've successfully avoided long runs over the last two weeks.  I'm in desperate need of new shoes.  I can feel it in my knees and hips.  I've ordered new ones, and they've already shipped!

A nice 5 miles, still in old shoes.  It was almost 60 today, maybe hovering around 50 when I ran, but I didn't bring the right clothes to school.  So I was overdressed.  Shorts would have been great, but it wasn't terrible because it was really windy.

Splits:  9:06 (maybe a little under 9, my watch didn't pick up right away and I had to guess), 8:21, 8:23, 8:27, 8:25).  Not sure why I felt the need to go that pace, but it felt good.  

Wanted to run after school but before a late meeting, but didn't quite have enough time.  Squeezed in 2 in my new shoes.  I don't think I like them.
 

4 miles on the treadmill.

It was a glorious day.  I kept it at an easy pace, but did try to push it a bit in the last mile.  Splits:  9:09, 8:47, 8:42, 8:34, 8:10.

But for the wind, this run was awesome.  In the last mile, I stopped to walk for .05 miles into the wind and then was able to turn so it wasn't in my face full force.  All that meant was that because I knew that my run was going to end before I got to my house, I wouldn't have to end my run into the wind.  It made sense at the time.

Splits:  8:53, 8:29, 8:30, 8:22, 8:23, 8:28, 8:31, 8:22

Treadmill

Went to Kansas City with a group of students.  A few of them ran with me in the early morning before we went to Mass.  They all ended at 4 miles.  Wimps.

My hip is really bothering me, and this run was particularly bad.  I need to be better about stretching and core work.  That will be my priority this coming week over running.

I'm pretty sure that I've forgotten to log some runs over the last couple weeks because I'm out of the habit, but probably not many.  

I took almost a week off a couple weeks ago to rest my hip.  During that time I stretched and did ab work instead of running.  Then I stopped breastfeeding, so there were a few more days that running was not good.  Then I went on a retreat where we did other stuff, and now here we are.  

I only ran a little more than 2 during parent teacher conferences with one of the teachers.  Apparently my pace was a bit fast for her.  I thought I was letting her lead, but I guess not.  It was windy.

3 good paced miles hike Char was at ballet.

I used to be so good about logging my miles the day I ran them.

My hip is still bothering me, but as long as I stretch, it's not too bad. I have some ground to make up in my mileage so I can be ready for a half at the end of April. It won't be fast, I'm sure.

2 quick treadmill miles.

I think this run was 3 miles, but I'm honestly not sure.

The start to spring break.  We drove down to Marion, IL on Friday night and stayed in a hotel on our way to camp in Arkansas.  These were a few quick miles on the hotel treadmill while we were waiting for the pool to open so the kids could swim before we hit the road.

This was at least 2 miles.  We were staying near Hot Springs.  We walked all over the place on Sunday, and most of it I carried Griff in the sling.  That thing is great.  Hot Springs is really pretty.

Caleb and I hit the trails.  We intended to do 4 miles (one of the trails twice), but the trails were rough in spots.  Beautiful though.  By the time we finished one lap, neither of us really wanted to keep running.  So we walked back to the waterfall to wait for Chuck and the other kids.  Then Eli and I ran from the waterfall to the trailhead.

Yesterday was a long car ride back home.  I needed 6 miles at some point this week.  So my run was nice, but it was cold after the beautiful 80 degrees in AR.  A couple fast-ish miles, but an average pace of 8:40. 

Combining several of my least favorite things:  morning running, empty stomach, treadmill.

I feel pretty good about this run.  Lungs felt great.  Pace was good.  Hip felt okay.  I will need to stretch well and do some ab work and then see how it feels tomorrow.  AP 8:26 (8:40, 8:40, 8:31, 8:21, 8:21, 8:25, 8:08, 8:25).

3 late miles.

3 treadmill miles. My hip feels worse after treadmill running, but as of right now, during the week I don't often get a chance to run before 830. That should change as the weather gets nicer.

This was a bit more than what I have posted, but I wasn't wearing my watch, so I don't know exactly, but I know it was at least 3.25.

I'm pretty happy about this run, though miles 7, 8 and 9 were a struggle and I made myself ease into an easier pace so I could finish.  At some point during mile 9 I popped into Family Video for a long drink of water.  After that I felt great. 

My last mile I pushed the pace.  It was definitely hard effort.  I wish that I had gone easy for the first 4 or 5, but it was hard to hold myself back in the beginning.  None of these felt really relaxed except the first, though none felt horrible.

AP:  8:27 (8:44, 8:12, 8:03, 8:14, 8:14, 8:28, 8:50, 8:39, 8:46, 8:15).

My back was having some spasms after Sunday's run.  This (treadmill) run didn't feel right.  I didn't want to injure myself.

My back felt a little better today and I did this on the treadmill, which is always bad.

My back didn't feel great starting out today, but after about a half mile, it was pretty good.

12 in the a.m.  Slow, but I forgot my watch.  I stopped to stretch my back at mile 8.  Kinda wish I didn't, but I felt better afterward for a couple miles, so it was okay.  I struggled in the last two miles.  Glad I got them in.

3 treadmill miles. 

Ran 4 miles with Eli while he was biking.  AP 8:31.  (9:04, 8:33, 8:32, 7:54).  I felt good in the last mile.

In the best of worlds I would have done 10 today, but had an otherwise full day.  Ran in the evening and plan on some sort of long run on Monday since I have no school.

AP 8:26.  (8:35, 8:31, 8:35, 8:04). 

Last mile felt okay, but I felt pretty worn out with the strong wind and from all the yard work I've been doing the last few days.  The yard looks pretty great and we have a nice big patch roto-tilled for a hobby garden.  I think Charlotte and I will plant pumpkins and sunflowers, maybe a few other things.  Our strawberries are coming up, but probably won't bear fruit yet this year.

Chuck almost burned down the house yesterday while I was running.  I had cut down a whole bunch of ornamental grass and had raked a bunch of leaves in a pile in our flower beds in the front.  He decided to burn them instead of picking up the dead leaves first.  The railing in the front is pretty singed up.  But it's all good.

Have a blessed Easter, Burt, my only reader :)

I felt pretty good on this run.  I wish I had about 3 weeks more to train, but alas, I am running the half on Saturday.  I think the only expectation I have for time is somewhere around 1:55, but I really think that as long as my average pace is under 9, I'll feel okay.  I just didn't put in the training to expect anything else.  The only thing that I need to do is start off rather slow and try not to push the pace beyond what feels comfortable early on.  This is what I did today, and my miles were comfortable all the way through.  I suppose if I'm really feeling it, I should just try to push once I get more than halfway. 

My watch didn't connect right away and I forgot to hit my watch at the mile marker.  I was probably only a few hundreths off, but my first mile was probably closer to 9 min.

Splits:  9:23, 8:45, 8:47, 8:48, 8:41, 8:52, 8:56, 8:34, 8:27.

I know I missed a logging a few runs, but wanted to get this race logged.  I'm really late to logging, but I couldn't find my watch.

I ran this race exactly according to plan, maybe better than I planned even.  I ran with a former student.  He hadn't trained well, which was perfect for me.  He and I started slow and ran together until close to mile 10.  Somewhere in Meadowbrook Park he waved me on.  After that I ran the fastest part of my race thanks to an annoying but motivating pack of guys.  They were the type that when all said and done ran about 15 miles with all the weaving they did to give out high fives.  Really, I just didn't want to get beat by them, and I didn't.  I thanked them in the end.

Splits were 9:03, 8:50, 8:44, 8:48, 8:53, 8:49, 8:59, 8:47, 8:46, 8:57, 8:10, 8:29, 8:08, and then whatever into the finish.  As is always the case, my watch was a little off the mile markers. 

Now I'm doing 22 Minute Hard Corps.  It's good so far, but (dare I say) too easy so far.  I'd like to add in running, but right now I'm short on time.  Spring sports are winding down, but we're in the May grind for school, so there's been a lot of nights that I haven't gotten in the workout till 8.  Working out in the morning wouldn't make it any easier, so I haven't been motivated to make that move.

I'm not going to post my time, but I won a 5k today. After running the first 2 miles with a 7th grader. And then not really pushing much after she said she needed a walking break. This is because there were 3 runners and a handful of walkers. Hahahahahaha.

It's been a while since I've blogged, so I just added the miles since I finished doing some of 22 minute hard corps. This was at Horicon Marsh.

3 a.m. miles. 

2.25 a.m. miles.

A.M.miles before hitting the road for DC. We are staying at a friend's place a few miles from the shooting in Alexandria.

We were planning on camping in WV, but it stormed the whole way through Ohio and we were a little paranoid about getting caught in bad storms. So we stayed in a hotel instead and these were treadmill miles while the boys were "lifting."

I didn't run while we were staying in DC, but I did carry Griffin in a front sling while we walked around on Friday and Saturday. 

This morning was a 3 mile run in Gettysburg.  I didn't run on the battlesite path, though that would have been cool. 

2 miles before hitting the road on the last leg of our journey home.

3 a.m. miles.  My joints feel really stiff, particularly my hands.

5 running miles with two kids biking with me.  Because of the kids, this was not 5 consecutive miles.  There was one stop at the park, one stop to collect some other kids on bikes, and one lengthy stop at the park with all the kids.  I almost feel like the starting and stopping was harder. 

Charlotte whined through the last 2 miles, but as soon as I told her we'd get there faster if she'd suck it up and just ride, she pushed through it.

Burt, thanks for commenting yesterday.  I really need to get in the habit of blogging.  Since I last blogged, I had 1-2 good weeks and one really bad week last week.  I need to at least get an estimate for miles for my shoes.

Ran to my bill's with the kids on bikes. Wanted to run home. As we headed out, the sky opened up, so we hitched a ride home.

A good p.m. 3 miles.  Went out right before dusk, and it was nice out.  Maybe 70s.  I lost my garmin charger a while ago, and haven't put any real effort into finding it.  Sometimes I enjoy running without it, sometimes not. Today was one where I didn't mind, though I'm sure my pace was fairly slow.

I ran in the dark.  For part of the time a guy on a bike was following me.  It's possible that he and I were just on the same path coincidentally, but it was a little creepy, since he had ample opportunity to pass me.  I was totally primed to fight. 

Then I was about a quarter mile from home, really wanted to add on some so I could get to 3 instead of 2.5, but not with some creep following me.  So I sneaked a peek behind me only to discover he wasn't behind me anymore.  So he probably wasn't behind me for as long as I thought he was. 

I got my 3 after all.

Squeezed in 2 miles between work and homecoming game.
 

This was probably not quite 4, but I know yesterday was more than 2 and I feel comfortable rounding slightly up. I walked a bit in little spots of shade. I don't run well in the heat and sun.

This is the first week in a while that I've run 6 days. I would attribute it to actually blogging. I am afraid that if I fall off of blogging I will not be on my normal workouts. There is something satisfying about the workout calendar on this blog that I didn't find when I was using the Beach Body app at the arm twisting of an acquaintance.

I got a half mile in before I realized that I didn't have the dedication and tenacity of the mad pooper.  So I ran back home to take care of business.  Then I didn't feel like going back out.

A rare morning run.  It was a good one.

These were treadmill miles in between 2 bedtimes.

We had a half day and I ran after lunch.  My inadequate hydration really impacted this run today.  I don't know why I am struggling with drinking water at school this year, especially in the morning. 

I went camping this weekend sans Chuck but with all the kids.  I don't feel too bad about not running--lots of activity and it was exhausting but fun.

Today it was 3 miles with my biker girl.  I don't know that the stops at the park are good for my endurance, but they are good for bonding.

2 really slow miles with some non runners.  It was good company though.

I'm in the middle of 3 late nights at school in a row.  Last night was a talent show (I performed with another teacher and was awesome).  Tonight is volleyball.  Tomorrow is football.

I ran most of this on the track because it started to rain as I headed out and I figured I should probably stay close to the school in case the heavens opened up.  They didn't, so I felt sorta stupid running circles around the football team's practice.

4 miles during Char's ballet.  It was warm, sunny, but very windy.

4 very whiney miles with Charlotte on her bike.  I believe that I used the phrase suck it up at least a thousand times.  I feel like running with her biking is really holding me back on my running progress. 

It was misty out.

4 miles. This was a nice run cool, overcast, breezy weather.

3 miles on the treadmill right before bed.

An easy paced 4 miles after school.  Weather was good for me.  I wore a long sleeved shirt for the first time in a while.  I probably didn't need to, but I also wasn't uncomfortable.

5 miles. It was warm and sunny. This is always a struggle for me. But I made it.

Four miles in wind and relative cold (45-50). Felt so much better. I was at my sister's, and because they had so much rain last night, it was also very puddly.

4 east miles. It was a little chilly, but good.

Yoga with one of the teachers followed by 2 slow miles.

4 miles with the girls CC team. I was happy that I kept up with them. Their easy pace was not easy for me, but not crazy hard either. Our splits hovered around 8:30 pace, with the last mile of 8:21. There's a hill within the last half no back to school and I had to internally yell at myself to stick with the pace. I wasn't about to let the young whipper snappers drop me.

Probably a little more than 2 miles at school, but I don't know the exact distance.  It was nice out.

This was maybe 2 and a quarter.  I've had a touch of a stomach bug and waited all day.  Thinking I'd be good, I ran around 7.  I was not, but I made it a short loop.

3 on the treadmill.

I brought clothes to run in at school, but they were not the right clothes.  It was about 40 and rainy.  So I ran out about a half mile, realized that it was ridiculous, and ran back to school.  I thought briefly about running inside the school, but my shoes were wet from the rain.

3 treadmill miles.

I ran a little more than 3 with Eli biking with me.  I feel like this balances out Tuesday, which wasn't quite 1 mile.

4 miles in the late afternoon.  It feels like this week went straight from summer into winter.  It was barely 40, but really windy.  It's supposed to warm up next week.  It would be nice to have some fall weather.

I think it's partially because of allergies, but my cough is back.  Probably need to start using the old inhaler again.  I feel like that might just be helpful all around.

4 miles.  Eli rode with me for the first 2.5 miles, and then we stopped at the park to meet everyone else there.  We played some tag there for a while, and then Eli ran the rest of the 1.5 miles with me while Caleb rode his bike home.  Eli did a good job with my pace.  While I don't think I was particularly fast, I was probably still between 8:30 and 9 pace.

I guess I have to celebrate little victories. This was treadmill, and that's always hard for me to be on mentally. I won't say I was exactly on, but i did power through. Various ladders with speed always helps me.

At about 2.5 miles, it started sprinkling. I was planning on 4, and thought that if it just stayed like that, I'd be good. Then 2 minutes later, it started pouring. I stopped at our cousins to maybe wait it out, then realized that it was not going to stop. So Chuck picked me up. Could I have run 1 mile on the treadmill? Yes, but my shoes were soaked. Then when I went out to get the boys from practice less than an hour later, it was back to a manageable drizzle.

In Wisconsin. This was probably more than 4, but not more than 4.2. I don't have my watch, but I did drive the route later in the evening.

In Wisconsin still. Planned on 4, then decided while I was out to make up for the missed mile on Thursday. Overall a strong run. Uphill in the last mile made me doubt myself, but I powered through.

Treadmill

Another treadmill.  Well, actually the same one, different day.

It was a wintry day.  About 25, windy, but sunny.  This was a struggle.  I stopped twice around 3 miles.  Almost stopped in the last half mile, slowed, thought better of it, didn't.  I think most of my problems are mental, though it always starts with mild panic over my cough.  Maybe I'll get my crap together this week and make a doctor's appointment.  Grade school boys basketball is really interfering with my life.

I wish I could explain my 1 mile last week, but I think I'll just sum it up by saying it was a bad week.

This treadmill 3 miles was a victory.
 

This run was a very refreshing one.  I haven't had my garmin for a while because I lost my charger.  My brother brought me his since he got a new garmin a while ago.  So it was all charged and ready to go.  This was a progressively faster 4 miles.  Breathing was okay, but I coughed a lot the faster I went.  That also could have been because of the time spent running, not the speed.  Last week I avoided a lot of things, including running and making doctor's appointments.  I probably need to get on that.

(9:09, 8:58, 8:46, 8:30).

4 miles after school. It was nice but cold out. My garmin was dead. I guess I left it on the other day.

I feel pretty good about this run.  I intended to run a tiny run (2 miles) yesterday...but played Just Dance with the kids for a while in the morning instead...and then stuffed myself with food.

Anyway, I decided that I'd do 5 today and tomorrow, which still gets me to the miles I intended to do this week.  I'm feeling better about running.  I don't know what the heck was wrong with me last week.  I started off faster than yesterday and pushed the pace in the last mile (8:59, 8:41, 8:51, 8:39, 8:12).  It was warmer than I thought it was going to be, so I stopped to take off one of my sweatshirts at the end of mile 2.

Tired, but I'm glad I did what I set out to do.  Every mile hovered around 9 min, except first and last.  It was pretty nice out, though it was windy.  I stopped at mile 2 to take off my sweatshirt and mile 4 for a stoplight and to tie my shoe.

(9:18, 8:56, 9:03, 8:56, 8:48)
 

I was laid up on Monday with a weird muscle thing in my neck.  Probably could have run on Tuesday, but basketball game.

4.25 at work.  I really meant to run 4, but overestimated my route.  There was a guy walking his dog and carrying a golf club.  I gave him a pretty wide berth.  My pace was somewhere around 8:45 average. I got progressively faster because I had a meeting at 5 and started late.

The treadmill is my biggest problem.  Mentally, I just have some issues with it.  Mostly it is the mentality that I can stop whenever I want.  At least when I am outside running, I know that I have to make it back home.
 

This run just felt slow, but probably wasn't that bad.  I just kept it nice and easy.  The first 3 miles were around 9:10 and the last was 8:45.

I ran for a while by myself and then ran .7 with Charlotte on her bike.

We had a lice epidemic (just the two little ones) on Monday, and it was a tiring day of washing.  I already had planned on not running Tuesday. 

I need to be better about posting daily instead of posting everything on the weekends.  I think that it makes me less motivated.  But maybe I'm wrong about that.

This was outside.  I lost my watch again.  It's somewhere in the house.

Outside again, no watch.  Once again, a subpar running week.  Such is life.

Because I know that I have a full work/kid week, plus an out of the ordinary workday on Saturday, I knew I needed to run today.

It was a little warmer than I thought it was going to be, but it was windy.

2 quick ones on the treadmill.

It's been a while since I've tried to push the pace at all.  After a 5 minute warm up, I did 2 or 3 minutes of 8 minute pace followed by 2 or 3 minutes of just over 9 min pace.  

This run was interrupted several times because kids.  But I am glad I squeezed it in between work and basketball.

Sometimes I think that a blog detailing the days that I don't run would be more interesting.  However, on occasion, it would be simply because I'm just not that into it.

Anyway, today this run was one of the best I've had in a while.  I got out at about 5, had enough time to get in 3 before I had to run the boys over to practice.  My pace was pretty good because I knew I had limited time (8:54, 8:37, and then I accidentally shut my watch off, but I think I was under 8:30). 

Then I got out of the car to do 1 mile when I was at the school, and I came in under 8 min (7:54, to be exact).  And I didn't feel like I wanted to die, so that was great.

Then I came home and felt so energized, I ran 1 cool down at 8:42.

Hopefully the rest of this week I can right my running ship a bit. 

This run was not as feel good as Tuesday, but still felt decent.  Splits were 9:06, 8:45, 8:34, 8:28, 8:30.

My only goal over the next two weeks (since I'm now off for break) is to blog my run the day that I run it.  Hopefully once I re-establish that habit I'll stick with it.  Daily blogging has always helped me in consistency, which I'm now lacking.  4-5 days a week would be nice.  I'm all over the map lately. 

I lost one of my shoes.  I know it's in the house.  I'm hoping it was just swept up in a laundry basket or something.  Otherwise Griff might have stuck it somewhere weird.  I've looked every other place.  So the last two runs have been in old shoes.

This run felt slow.  I didn't wear a watch deliberately to keep it slow, but some times I can't really run by feel.

Found my shoe.  It was in a dirty clothes basket, just as I suspected.  This run was decent.  I just ran, all nice and easy.  AP was at 9:02, slightly faster at the end, but not much (last 2 miles were at about 8:50).

I treadmilled quickly before leaving for Chicago. Merry Christmas!

I foolishly listened to my mom and husband yesterday when they poop poohed my plan to run because it was too cold (0). I ran today despite their continued protests and was just fine. It was still 0. And I ran pretty slow, but it still was a good run. Not all sidewalks were shoveled, but most were.

4 outside miles.  It was as cold as the day before (somewhere around 0), but my pace was faster.

I took a suggestion from Burt and ran twice today.  The first was 5 miles, and the second was 3.  We got some snow yesterday and our roads and sidewalks are always pretty messy, so I treadmilled.  And hated every minute of it.  I ran slow throughout, with some bursts of 8:30 pace throughout.