Monday, October 17, 2016

Philadelphia Marathon Training Week 14

After a few weeks of inconsistent training (37, 29 , 31 miles)  I knew I had to get strict and back on track. The Philadelphia Marathon is just a smidge over a month away. I had my head back in the game and was able to knock out all my runs and hit 50 miles for the first time ever!

I didn't write up reviews over the past few weeks - life was busy.  I traveled to Montreal with my Mom to run RNR Montreal, I spent a long weekend (but not long enough) in Colorado. I did my best to keep up with the plan, but some miles were cut. I still feel like a much stronger runner than when I started and was able to pick up each run again this week.

Plan: 7 miles
Actual: 7 miles @ 11:39
A photo posted by Christine (@albanywayfarer) on

My legs were pretty heavy after Sundays 17 mile run, but I got it done. I did the SUNY 3 mile loop before cutting over to the track and running laps there for the remaining 4.  It was a bit of a cheat, but I wanted to the softer surface.  It was also dark and I just wasn't feeling running the loop again.

Plan: 1 mile warm up// 3 x 2 miles with 800 recovery // 1 mile cooldown
Actual: 1 mile warm up 2x200 miles with 800 recovery

I ended up cutting this run short. It's not often that I cut runs short, I was hungry and tired before I started but was determined to try to make it happen.  After the second repeat my energy was zapped.  I had bought chews to use during this training run, but had forgotten them at home. I am generally an all or nothing kind of runner, so I'm glad I at least got out and knocked out some miles.

Plan: Rest
Actual: 7 miles @ 11:24

Wednesday was a staff day - so I brought Marcy dog to school and spent the day working on fixing some materials in the classroom.  After I brought the pup with me to the Corning Preserve to run. At this point in the week, I thought I could run all my runs and still possibly hike on Saturday ( without losing any running mileage...) The run felt okay, but I was dead dead after.

Plan: 1 mile warm up// 9 mile tempo // 1 mile cool down
Actual: Rest

Skipping a rest day is not something I can manage yet.  I may be a significantly stronger runner than I was 14 weeks ago, but I need rest, especially after 3 mediocre weeks. It didn't hurt that it was raining when I was leaving work.  I took Marcy dog for a walk, bought a bottle of wine, and spent the evening learning how to use my sewing machine. It was fantastic.

Plan: 6 miles
Actual: 1 mile warm up // 9 mile tempo // 1 mile cool down

Its amazing what one day of rest can do.  It used to take me 2-3 days to feel fully recovered/rested but just one did the trick. After work I headed over to the corning preserve.  I've done some tempo runs there before and I know that its easy to get 10-11 miles by running on end to the other. As I was leaving school I couldn't find my running watch.  It put me off a bit I also left my phone charger at home, so there was no way its battery would survive long enough to GPS.  But since I knew the route and it is fairly regularly marked, I couldn't let not having a watch stop me. At first I thought that maybe I'd just do my long run for the week - but I picked up the pace and definitely made it into a tempo run.  I have no official stats - but had used the car clock to measure.  I kept somewhere between a 9:40-10:00 pace overall ( not a perfect science since I stopped on the other end to drink & eat & had to pee along the run) which is exactly where I wanted to be - so it works for me! Best of all, I didn't feel completely trashed at the end.  Tired yes, but dead dead, no.

Plan: 6 miles
Actual: 7 miles @ 10:30

A photo posted by Christine (@albanywayfarer) on

Since I ended up cutting out 3 miles on Tuesdays run, I had decided to add them back in throughout the rest of the week.  ( I really really really wanted to see 50 miles run in a week!) Since I wasn't hiking I slept in, cleaned the house and then took Marcy dog for our run. The loop we do from the door isn't scenic but its easily 5.5 miles so I didn't have to scramble much to make up the mileage. We were surprisingly speedy.  I hadn't expected it, but Marcy's joy of running can be a bit contagious.

Plan: 10 miles
Actual: 11.8 miles @ 10: 49

I went out on Saturday night.  Which I haven't done in ages. ages!  I drank a lot of water throughout the night ( after I got home, I managed to avoid all water while out.)  and woke up tired (even though I'm certain I was asleep by 10:30) but not hungover.  I hadn't reached out to anyone about picking up miles and was a bit relieved that I didn't have to work with anyone elses schedule.  After coffee, the newspaper, and contemplating napping, I finally got myself dressed to head out.  I hadn't planned to take Marcy dog, since she had run 7 the day before, but she was so eager to join, that I knew if I didn't, I'd have a very annoying/energetic dog when I returned.  So off we went for tried and true SUNY Albany & State Campus loops. It was a quiet day on the loop ( or I was just about 5 hours AFTER all the other runners) but Marcy and I enjoyed ourselves.   I had done the math several times to see exactly how far I had to run to hit my goal of 50 miles for the week. and while I really like even numbers, I didn't care enough at that point to make it to 12.

Mid last week I was teetering on burnout. I was declined from the London Marathon and felt relief.   I couldn't fathom how I was going to start & finish each of my runs. From the one rest day I took - I felt like a million bucks.It feels as though a switch has been turned. The next few weeks will be tricky - my sister and niece will be visiting from London and I'll be heading to Mexico soon but my spirit is renewed and I am looking forward to the next few weeks as they challenge me to become a stronger runner.

Saturday, October 8, 2016

2016 Goals - September in Review

  • Run more miles than 2015 (640/695) 
I absolutely ran more miles in 2016 September than I did in 2015. I've been plugging away at Marathon training, feeling great.. Last year September was my highest month ( 100 miles) and this year I ran 150.  I can't wait to see what October can bring! I am about 60 miles away from reaching last years total !

Log 100 Hours of Volunteering (52/100) 
absolutely 0 hours volunteering this month.  I haven't been on the trails since Ragnar and haven't volunteered at any races or anything.  I'll need to pick up my game, but its a bit tough right now with every thought going towards the marathon.

  • Read 39 Books (38/39) 

*Disregard Still Life - I had think I finished it right on the cusp of the month and counted it towards august, but quite frankly am too lazy to make a new collage.  2016 has been a tremendous year for books.  It helps that I found several good sources for book recommendations which have kept me inspired all year long.  
I enjoyed all of them ( 800 grapes was a bit too ridiculous for me) and I think Americanah was my favorite for the month.  I technically only have one more book to read for the year, but will obviously keep going to see how far I can get.

  • Practice Yoga 78 times (45/78) 
Man o man can I tell that I haven't been keeping up with yoga.  I have 0 flexibility left in my hips right now after all the running.  MUST MAKE CHANGES.
  • Hike 1 mountain a month (11/12) 
No mountains in September.  I didn't expect and (nor am I planning any until after Philly Marathon.
  • Complete 12 Bucket List Items (3/12)
So, I have / haven't completed another bucket list item. Once upon a time, to earn a heavy medal from Rock n Roll events, one had to complete 3 events. I've had it in my head for a long time that I would complete 3 to achieve my heavy medal. There's a whole story to go with why I didn't end up running RnR Brookyln this weekend, but when it comes down to it- I will still earn a heavy medal & I earned a double medal for doing an international event.  I think I am satisfied. I feel as though I cheated a bit, but I'm not sure I'll ever run 3 of their events in one year.  Anyhow, for now lets check that bad boy off.

Tuesday, October 4, 2016

Bon Marathon:: Oasis Rock n Roll Half Marathon

I ran my first Rock 'n' Roll event in San Diego (2008) After I was determined to achieve a 'heavy medal,' which is earned by running in three of their events. Back in January, I bought a tour pass for the Rock 'n' Roll series, this would allow me run any three race. It was the second time I've signed up for the Tour Pass, but the first year I've taken advantage.

I ran Rock n Roll DC in DC back in March and had ideas about what other events I would do, but plans changed when I decided I wanted to spend most of my vacations in Denver, Co - therefore eliminating any race choices outside of driving distance. From there, it left Philadelphia, Brooklyn, and Montreal. Since I am running the Philadelphia Marathon, I opted to not run RnR Philly and decided on Montreal and Brooklyn.

In small attempts to save money (mostly on dog boarding) I booked an overnight AirBnB for Saturday night. My mom decided to tag along, so we left Albany around 8:30 and made our way towards Montreal. It's an easy drive with a quick stop at the border. We found the apartment quickly and picked up the keys. After we stopped for a quick lunch & need for wifi to find the expo. ( T mobile cell works, but data did not - also my GPS didn't work... amazingly we managed to get around the city easily)

The expo was a maze. For me, it was totally fine but included a lot of stairs, which are a struggle for my mom.  It seemed to take forever to just find the hall. Packet pickup went quick and we meandered our way through the series of vendors. My mom very kindly bought me a pair of compression sleeves that I had been eyeing for a while and we left to walk around outdoors. Unfortunately not having much access to the internet or really where we were, we wandered in circles a bit around the expo - which was lacking. As much as I had wanted to see the city, I was tired from the early start and was eager to get off my feet.  We found our way back to the apartment and lucked out with one of the 2 spots on the street that weren't residential permit parking.

We decided to head to a small restaurant around the corner - which ended up having 4.5 stars on yelp (with over 200 reviews!)  It was trendy and tasty. The couple to my left was speaking in Spanish and on the right in French, since Albany is its own bubble -it seemed like I was a lifetime away, not just a 3 hour drive. After I picked up a beer from the store and enjoyed it while reading and relaxing. (my 500th on untapped!) I went to bed at a decent hour and slept well - despite waking up multiple times to check the clock.

I was up at 6ish, dressed, and walking towards the metro by 6:30. I was torn about what to wear, the forecast said it wouldn't be above 50 for the entire time I would be running.  50 is my favorite running weather, but it had been 80 just days before, so 50 is still cold. I wore shorts but figured I'd end up in my long sleeves for the whole day so opted to wear my well earned Syracuse 1/2 Marathon pull over.

 I wasn't entirely sure how long it would take to walk/metro/ etc so I always prepare to be early.  Luckily the airbnb was a direct walk to the metro and I had no trouble navigating. I found a Tim Hortons near the start and bought a small coffee to enjoy while waiting.  I had initially big hopes for warming up and getting extra miles, but I was struggling to get myself going.

As the start time approached,I finally made my way up the bridge to the start. There were corral starts, so I knew I wouldn't be starting at 8:30.  But for most things in life, I'm a sucker for being early ( started all the way at birth folks).  I used the bathroom twice ( this becomes important) before finding my way to my corral. Once there I began chatting with a Montreal native - we discussed races we'd like to do and areas to visit.


Most everyone around me was speaking French, but the common language of running was very apparent. Around 8:45 we were finally off - within the first half mile, it felt like I had to pee.  I had peed 3 times since leaving the apartment and twice within the hour.  I knew I didn't have a critical amount, but we were in a wooded area so I decided I'd just go for it, rather than think about having to pee for 2+ hours.

I darted off into the trees and had a quick pee before joining back with the race.  I haven't peed during a race in nearly 7 years, but I had decided to not go for a PR but to treat the run like the tempo workout I had missed earlier in the week, so I wasn't worried about any time lost. I pulled myself back for the first 2 miles before running at tempo / marathon goal pace for 8 miles. I put off deciding what I'd do after mile 10 until I got there, hoping to enjoy the city and the run.

The first few miles loop around on an island. Legs, lungs and heart felt good. I noticed almost immediately that I was getting warm, I ditched my ear warmer and I unzipped my top and rolled up my sleeves. The thought of tucking my long sleeve around my waist for 2 hours wasn't very appealing, I was hoping that once I got my groove, I'd realize I wasn't as warm as I thought.

Before mile 3 I was too hot to deal and I repined my bib to my Janji singlet while running. I held onto my pullover for a quarter of a mile before sadly throwing it off to the side. I don't regret ditching it, but I regret not wearing a shirt I would have rather donated. I suspect if I had worn an ugly nonfavorite shirt, I would have felt cold all day and had run in it - so it goes. ( if you're ever at a second hand store and see it, feel free to grab it for me, I'll pay !)

After I kept plugging away-  I had a gel just before the 4 mile water station. I hadn't been running tangents well ( and there were A LOT of them) so my watch was consistently .15 early. Since I was determined to maintain a steady pace for the 8 miles, I didn't mind, GPS isn't a perfect!

After we finally left the island, we ended up in what I'd consider the 'boring' part of the course. Luckily since I had never seen it before, it was still interesting enough.When we turned back, we headed into the old port - which had cobblestone streets (not the worst to run on, but different) and a good amount of spectators, finally.

Its around here that we gain a smidge of elevation before reaching the park & finish line.  My early morning chat with the Montreal man made me aware of this, so I was prepared.  It was one of my slower miles (9:51) but I also managed to suck down a second gel and a banana while plugging up hill.

We turned right onto the fantastic street with pink balloon lining the street.  It looked SO awesome.  I began grinning ear to ear.  I felt great, I started to pick up the pace a bit, I knew at this point it wasn't likely I'd hit a new PR, but since I 'completed' my workout and still had some gas in the tank, I figured it'd be silly not to go for it.  I kept trying to do bad runners math, but with my watch not correct by this time, I couldn't quite figure out what exactly I needed to run.  ( I also wasn't exactly sure of my PR)

The final push was tough, but my average pace for it was also hovering near the 8s.  I finished with a big ass grin on my face.

I didn't PR, but I felt awesome, better than I felt when I did PR or any half marathon I had done in the past year. I received my medal, snagged some water before taking a finishers picture. I made a quick stop at the Heavy Medal tent to collect the World Travelers medal before reoriented myself and finding my way back to the apartment.

It was around now that I wished I hadn't ditched my shirt, because my tanktop was sweaty and now cold.  I walked directly in the middle of the streets to stay in the sun as I made my way. My airbnb was on the Marathon route, so I was able to see lots of speedy people as I made my way up!  It was a bit of a reality check that it would be me in November (maybe not as fast...)!

It didn't take long for me to shower & pack before my mom & I made our way out of Montreal, we got a bit turned around, but I found a perfect brunch spot before driving back to the USofA.  Naturally we were in the slowest customs line ever, but we were allowed to reenter.  Our timing was a bit off, but my dad saved the day by picking up Marcy dog from the kennel so that I didn't have to drive like a maniac!

Overall it was a great trip, Montreal has a lot more to explore - I hope to find some time to visit again with a bit more planning. I felt that the event was well organized and enjoyed the opportunity to run in another country!

Sunday, September 18, 2016

Philadelphia Marathon Training Week 10

I am a morning person.  I like waking up around the time the sunrises, but I don't like to do anything other than drink coffee. As much as I'd like to be a morning runner, it just isn't in the cards. I know that morning running would allow for more time to free up, but for now - I have the time. I don't have children, my job hours are early, and my dog runs with me. Time isn't my issue, its commitment. I've been guilty for 'running out of time' when really my priorities were different. Sometimes for the right reasons (choosing time with my parents before they leave to go back home) sometimes just because. This week I was determined to make marathon training a priority. I managed to do so and still avoid having to run in the morning.

I kicked ass this week. I didn't miss any workouts. I am exhausted. But also feel the best I've felt in years. 

Planned: Easy 5 miles
Actual: 5 miles @ 11:31

A photo posted by Christine (@albanywayfarer) on

This run started out quite rough. Sure I was tired from the 15 miles the day before, but what really got me, was how tight my sneakers felt. My feet have been at a pretty steady swollen state. Not so much that anyone but me would notice, but I can tell. Between teaching all day and running (almost) every day my feet don't have much of a chance. I was angry at every commuter that I felt was driving too fast and just a plain grump. I'm glad I ran alone.

Planned: 1 mile warm up // 5 * 1k w/400 recovery // 1 mile cool down
Actual: Same

I wasn't sure how this run would go. Past me would never even consider a speed workout 2 days after a long run. But 4 weeks into speed work, it seems quite normal. I've still been using 27 5k PR as my guide which had me running the kilometer (.62) in 5:24. Similar to previous track workouts, I kept my goal to be around or faster than the pace set out for me from my Hansons book. Again like the past few weeks, I had no trouble beating that goal. I am curious to know if I could set a new 5k PR right now, but I am keeping my eye on the marathon prize, so 5ks will have to wait.

Planned: Rest
Actual: Rest!

I had considered avoiding a rest day, just incase my weekend filled up like it had the past 2 weeks.  But as my schedule would have it,  I had back to school night and was at school until quite late.  

Planned: 6 miles
Actual: 6 miles @ 10:45 

After work I headed straight over to Fleet Feet to find myself new sneakers. I couldn't stomach the idea of putting my new balance 880s back on. While I love my topo athletic,  I just can't maintain the build in mileage with a minimal shoe. So for now, my topo have been moved to track workouts.  Although I know that I wear a 5.5 /6 in most women shoes - my foot was close enough to a 6 that it was safe for me to buy a 6.5 ( a whole size bigger than my new balance!!)  I was really excited to find that the Nike Pegasus have redone their shoe and the wide are now wide enough again.  I did try two other shoes but while I don't believe in second chances in real love relationships, I do with shoes and I am happy to be reunited with the Pegasus.

Anyhow, having new shoes does help with motivation to getting out for a run.  I grabbed Marcy dog and headed over to SUNY. I've lost count how many miles I've done running around SUNY Albany,  I've been considering adding it up and donating towards the University.

Planned: 1 mile warm up // 8 miles @ tempo // 1 mile cool down
Actual:  Same!

The official Hansons plan has the tempo run on Thursdays, but I knew that it would be very challenging for me to knock out a 10 mile run after school & turn around and be back at work. Most likely for the remainder of training tempo runs will be on Friday. This tempo run was 3 miles more than the previous week. ( 3 miles!!!)  

While I've been following the paces for a 4:30 marathon (which I would be thrilled with...) almost all of my paces have lined up perfectly with a goal closer to 4:15  ( the book only gives those two - I suspect 4:20 is actually the right fit.)  I went into this tempo run, hoping to maintain a 10:18 (4:30 goal) or faster. I had to work for it, but maintained a pretty even splits. 

I've identified myself as a runner for years, but I really felt it while knocking out a 10 mile on a Friday evening. 

Planned: 5 miles
Actual: 5 miles @ 11:55

My quads were screaming at me when I woke up on Saturday. I went about my usual Saturday chores ( cleaning, laundry, and finally mowing my lawn) before taking a nap.  It wasn't until 5pm that I finally laced up and headed out for a run. There was a possibility of some social activities, but nothing had materialized, which helped since I was so determined to hit all of the workouts this week. Marcy dog and I headed to the Mohawk Hudson Bike Path.  I knew it'd be slow, so I brought along my phone to work on hatching some pokemon (yep, I'm still playing...)  it took a bit, but my legs did remember what to do, slower than most of the runs this week, but still moving forward. 

Planned: 10 miles
Actual: 11 miles @ 10:53

I made plans to meet up with some of the ladies from ARE at SUNY for the Suny + state campus loop.  We went back and forth a bunch about timing, but eventually settled around 11am.  A later start than initially planned for, but it had been raining.  By the time we started running, the rain had stopped but man was it humid. My legs felt much better than they had the day before, and slowly but surely I'm understanding this 'active recovery' idea. I ran my first loop with the group before readjusting to head out for the second loop solo. The split run is my ideal, I like to social aspect and being able to chat / be distracted.  I also like some time to let my brain go. Although 10 was on the schedule, I decided to add one more mile so that it would be true 'long run' and longer than the tempo workout on Friday. 

43 miles for the week! (highest ever!)*

What I've learned this week is that I obviously have the time to commit to training. I also see a serious need to plan my food out for the week & to replenish my gels to begin practicing fueling while running. After 10 solid weeks, I have now trained for more weeks than I have left until the Philadelphia Marathon. 

This upcoming week will be interesting, I'll be traveling to Montreal on Saturday to run Rock n Roll Montreal 1/2 Marathon.  I'll end up using it as a long run & my tempo, but still plan a midweek 10 mile run.  I am not expecting a PR or anything fancy to happen, just looking forward to course support and to finally earn a heavy metal from the Rock N Roll series of events (bucket list goal!)

* I ran more this week than the entire month of March, May or June. BAM! 

Monday, September 12, 2016

Philadelphia Marathon Training Week 9

School officially started this week, but we were on a modified schedule that we call "phase in"  it allows the students to come just a few hours each day before jumping right into it. It's really important for the youngest children to be eased into school, but its a weird week for returning students and staff - we are ready to go!  

I started the week off strong, but fell apart by the end. I did end up missing 2 runs this week - mostly due to poor planning. But still hit the SOS (something of substance runs). This upcoming week I am determined to do all the easy/recovery runs in the morning before school - to avoid the conflicts that have popped up over the past 2 weeks.  (I've also learned how to use my auto function on the coffee maker, which may help..)

Anyhow, week 9 in review.

Planned: 6 miles
Actual: 6 miles @ 10:39

A photo posted by Christine (@albanywayfarer) on

Since I had Labor Day off, I didn't follow through with the whole - running in the morning thing just yet. I'm not entirely sure what I did all day, but finally around 6pm I headed to the Mohawk Bike path. I needed a change of scenery from my tried and true of SUNY Albany. It was a nice run and I felt great considering I had my first double digit run in months 2 days before and an additional 6 miles the previous day.

Planned: 1 mile warm up // 6 x 800 w 400 recovery // 1 mile cool down
Actual : Same 

After my first day with students, I was tired. Although my athletic endurance is strong, my teaching endurance is really low right now.  I took a nap after work and eventually pulled myself together to head to the SUNY Albany track.  I got there just as my running club (Albany Running Exchange) was closing up their track workout, I saw some familiar faces, but I didn't make any effort to be social. For 800s I was using a 5k PR time of roughly 27 minutes.  This would have me completing my 800 repeats in 4:25.  I kept it as a goal to be around or faster than that each time. Which, surprisingly to me, wasn't an issue at all.  

1. 4:08
2. 4:11
3. 4:06
4: 4:02
5: 4:16
6: 4:04

I didn't feel like I was killing myself to hit those paces, and even felt that I could do more repeats.  I'll continue to use my 27 minute 5k time and my rough goal of 4:30 marathon as I finish out the speedwork outs, but for the past 3 weeks I've come in faster without dying. We'll see how the rest of the training plays out!

Planned: Rest
Actual: rest!

After 4 days of running, I was looking forward to my day of rest hooray!

Planned: 6 miles
Actual: off

I stuck at work late on Thursday so that I could facetime with Joe.  I ate my lunch around 4 pm and wasn't in a huge hurry to get home.  I forgot about the magic window for missing traffic when leaving my school and it took an extra 40 minutes to be reunited with Marcy dog. Once home I was slowly making progress to head out for a run when the sky got dark. I pulled open the radar and saw that lovely orange and red was headed my way.  I have canceled my gym membership, so I didn't have many options.  Green I would have still run in - yellow & red is a bit unnecessary.  Instead I hungout & read my book and enjoyed an adult beverage.

Planned: 1 mile warm up // 5 miles tempo // 1 mile cool down
Actual: Same

Through a series of group text, a few of us had decided to run at the track Friday evening.  We all had different plans/workouts, but figured it would allow for a bit of a social time - even if we were doing our own thing.  Social it was, but it took a while until it became more productive.  I was way more interested in hanging out with some of the ladies I hadn't seen for most of summer but eventually got it done. Like Tuesday, I used my current marathon goal of 4:30 to dictate my tempo pace - this would have been 10:18. Also like Tuesday, I didn't have any trouble running faster. 

Planned 6 miles
Actual: off

When I woke up it was a lovely cool temperature, humid but lovely.  I was starving and knew that I couldn't knock out 6 miles until I had eaten anything. I started doing some neglected chores (laundry mostly) and made breakfast.  After I started tackling the disaster that is my home. I had plans to meet my mom at 1pm, so I was hustling around the house.  Once it was mostly put back in order, I had lost my window to run. Since it was heating up, I decided an evening run would be better anyhow. After a few false starts ( the Stockade art show was postponed) we ended up in Saratoga for lunch and some shopping.  It was a really great afternoon.  I dropped my Mom back at home and hung out with her and my Dad for a bit before finally heading back to my house.  By then it was 8:15.  It was more humid than it was earlier and dark.  (again the not having a gym membership bit me)  I don't mind running in the dark, but preferably losing light, not the entire time. 

I was annoyed with myself for allowing scheduling conflicts to get in the way again this week.  I am also considering switching my Wednesday rest day with an easy run - next week and potentially have a roving rest day to accommodate change a bit easier.  I am also determined to become a morning runner. One of those changes will happen.  

Planned: 15 Miles
Actual 15 miles @ 10:53

During the same series of texts that lead to the track workout - came with 3 other ladies looking to get some double digit mileage in this weekend.  I had planned to return to SUNY Albany & State campus loop to make up the total of 15.  Now, officially for Hansons, this week should have been another 10 miler, but after looking at my schedule for the fall ( two half marathons, and a trip to Colorado and a trip to Mexico) - moving the first 15 miler up a week, would alleviate some of the clusters ( half marathons were on 10 mile long run weeks and while I know I can get 10 in colorado - Mexico might be tough and I'd rather be short a few miles rather than a lot) 
I was a bit worried since I would be jumping from an 11 mile long run last week to 15 so I was thankful that I'd have company to get over the mental jump. The weather was a bit wonky at first, but the storm that passed through brought on a beautiful day.  We jogged along chatting about random things and found that the first loop went quite quick. We spaced out a bit for the second loop - but Karen and I stuck together.  After our second loop, I had decided I would do just a SUNY loop to get the final 4 miles which inspired Karen to go for a new personal distance record and join me.  It felt a lot rougher, but we didn't vary in pace much.  Overall a really great run.  

I was suppose to hit 40 miles this week, which would have been epic for me! ( I have many many months where 40 is the most I'll do)  But it didn't happen.  I'm frustrated enough with myself to ensure that this upcoming week is better.  Plus, phase in at work is over & we are all in for the rest of the 16-17 school year.