HAPPY LABOR DAY!!!!!!! Today, I had a 3 mile tempo run 🏃on schedule 📋....... andddddd, I was happy to find out that the fabulous group above was planning to run an unofficial 5K in town! They were planning to run a course that is often used for the local 5ks.... andddddd, the course is right where I typically run my tempo runs......SCORE!!!!! I mean, what fun...... run 1- 1/2 mile warm up with these folks and then run 3 mile tempo!!! WIN!!!! WIN!!!!! What a great way to start the day.... mingle with friends..... andddddd check off a training run!!!!
My friend Lisa took a before run selfie of the group........uh, I am not sure what is up with this first photo she sent me .... HA!HA! I mean, this picture looks like when you look into one of those mirrors in a fun house that stretches you!!! LOL!!!
I was relieve when this second picture came over my phone..... much better!!!! We were all smiles despite the humidity!!!!
Below, I had just finished my tempo!!! The thumbs up is for, "YAY! I was able to pull that tempo run out today!" The run today was not as easy as it was the last time I ran a tempo run. Funny how some runs are just GREAT and you feel like a rock star, and then other runs, well they just suck the ever living life out of you!!! LOL!! Not that I was exhausted and felt like I could't run, but rather, I was not 100% mentally and physically wanting to run a tempo. I had to mentally push myself, as NIKE slogan says, "JUST DO IT!" This picture also reminds me that I need to repaint my nails.... chipped nail polish..... ugh!!! One more thing to add to the "to do list today."
Ok, the tempo run break down is as follows:
1.3 miles warm up at 11:28 pace
3 miles tempo run 23:28 with average pace 7:48 (7:47, 7:56, 7:40)
0.6 mile cool down 8:51 pace (saw the group gathered by where cars parked and ran a bit faster than I should have because I wanted to say "good-bye" to everyone :)
Overall, I am please with the tempo.
GETTING DOWN TO BUSINESS
OK..... it is the first of September....... exactly 2 months before my half marathon in November!!!!! IT IS TIME TO GET TO BUSINESS!!!!!! Training is now in full effect! I must stick to plan and get all runs checked off! Time to make sure to take care of me!!!!!!! What does that mean? Well, it means that I need to make sure that my diet stays clean (as clean as possible), I get my runs and work outs in, STICK TO THE PLAN (not only to reach goal of PR, but to hopefully avoid any injury), try to get enough sleep (always hard during the week), and just stay positive! YEP! POSITIVE VIBES ONLY!!!! My set goal is to sub 1:48:59 which is my current PR! I am not sure how that is going to happen! Or that it will happen (really need not to think that way.... I know, I know). But really, I can not wrap my brain around being able to pull that kind of time out again! I have to remind myself......... "trust the training plan!" I can not over think anything or allow self doubt into my brain. I am competitive....... with my own self that is!!! I so very much want to beat my PR!!!!!! However, my PR is on a really hilly course.... I do so much better on hilly courses!!!! The down hill always helps my times! The NOV course is pretty much flat, and it has me worried!!! But, I just can do, what I can do........ and, that my friends, is to train and get runs in!!!! Time will tell if I meet my goal!
Below is an awesome salad that I was able to pick up in Gainesville, FL when I went for my annual mammogram appt........ it was AMAZINGGGGGG!!!! I could seriously eat this several times a week! It was so yummy!!!! Think I may have to do my best at copying it since we do not have a Panera in Valdosta!
And, below..... I am rockin' one of the fabulous gown capes that they provide you prior to getting mammogram performed. Maybe this is a bit of TMI (too much information) andddd, if you are a guy, you are like...... she is talking mammograms?!!!!! Say what?! Well, I am a Nurse Practitioner...... and, it is oh so very important to keep up with routine health maintenance and screening protocols!!!!!! So ladies, don't forget or put off mammograms!!!! Protect the "girls." Seriously, early detection is the key!!!!! And, yes, although a bit uncomfortable, the discomfort is for only a few minutes!!!!! Another thing to consider is having mammograms if possible performed at the same location where previous films can be compared. This will allow the radiologist to distinguish between new and old findings.
I go to Dr. Arlene Weinshelbaum in Gainesville, FL. She is a board certified radiologist. She is specialized in breast screening and performs biopsies if needed. She has performed my mammograms ever since I started to have them performed. She has the perfect set up! You are checked in, given a locker to put your belongings, a key to the locker that has a wristlet to place on your wrist like a bracelet in order to keep up with the key during the visit, you put on one of these capes pictured below, and then you sit in a comfy room with other women. The room is quiet with soft music playing, comfortable furniture, a variety of magazines, there is water (and, I believe there was coffee), and there is a tray of pastries/cookies. I have always been worried about her retiring, but now, she has her daughter working with her!!!! GREAT news!!!! I really wouldn't want to go anywhere else for my mammograms since I am so familiar and comfortable with Dr. Weinshelbaum's set up.
Boys!!!!!! Boy moms... can you relate?!!!!! 🙄8 years old and in 3rd grade.... looking through school folder and feeling proud of some good grades made on quizzes to feeling like 🙈... oh no, who else might have seen the comic strip that Ben created about a whole city turning into poop 💩and having a superhero save the day.... or as in Ben's comic, the superhero says, "I was covered with poop, but I saved the world.
I asked Ben, "why poop?! Of all things? Why poop?"
He replied, "because it is funny!" (And he giggled)
Do all boys have this sense of humor? I don't get it..... **** sigh****