Food Blog

I have been challenged with Juicing... which is not difficult in itself, but what to do with the pulp?!  There is just something inside of me which refuses to waste food. This has caused me to fall off the wagon because of poor planning and then the pulp adding up, eventually to be discarded.

Tuesday 

Breakfast
Peaches
Cottage Cheese
Cheerios

Juice

Celery
Ginger

Onion

Carrots

Dinner

Rice
Broccoli Stirfry


Wednesday

Breakfast
Peaches
Cottage Cheese

Cheerios

Juice

Tomato
Onion
Carrots
Cauliflower

Dinner

Cauliflower pancakes

Pinto Beans w/ rest of pulp 
Mexican Cornbread


Thursday

Breakfast
Peaches
Cottage Cheese
Cheerios

Juice

Ginger
Celery
Tomatoes
Carrots
Lemon

Dinner

Fish and Chickpea Couscous

---

 **Needs** 

Cereal

Milk

Eggs

Cottage Cheese

Back Updates

I got an epidural shot on July 1 to help relieve the pain associated with my herniated disc.  This helped somewhat; I can now get along doing daily jobs (like getting myself something to drink, going to the bathroom, sneezing, getting laundry out of the washer) and hanging out on the couch.  However, sitting in a chair kills after about 45 minutes, and so does any kind of exertion like water jogging or elliptical.

I am waiting to hear back for an appointment with a specialist, and my second round of epidural is in less than 2 weeks.   I want so much to be over with this, there are half marathons this fall that I REALLY want to do.  The Montgomery Half on October 1 is going to be impossible if I can't start running by Aug 1.   And if I'm not running by Sept 1, then Savannah is also out - the problem with that is that Savannah is reaching capacity, so I may not have the chance if I am starting to train by September. :(   I'm not sure what I am going to do if I can't run anymore. That thought just makes me very sad.....very very sad.


July 15

Water jogged 30 minutes. 200 cals. AHR 131.  Felt: hurt some during, worse afterwards. 

I'm 37!

And I feel 90! I quit the chiropractor that I was going to several weeks ago when he got the results of my x-rays and determined to keep doing the same thing that he had been doing, which wasn't working. After that, I tried to see my regular doc, but only got in to see the nurse. She agreed with the chiro that it was a degenerated disc and wasted another 2 weeks. I finally got in to see the regular doc, who got the MRI done this week and turns out that I have a rather large herniated disc.

I feel pretty good when I am lying down or lounging, but sitting straight up, or standing in one spot takes me OUT. Sick of being a cry baby, I have decided to get back on some type of schedule or I could get fat and out of shape quickly!

Yesterday I went to the gym to test the waters...

June 11 at the club

Elliptical, program: manual progression, cals burned: ?

duration: 20 min. distance: 1.75 mi.

I listened to my body and got off when I started to feel pain. I followed cardio up with the following:

Pelvic Tilts: 3 X 12

Bridges on Ball: 2 X 12 (these are still painful)

Concentration Curls: 2 X 12 (10# db can be increased next time)

Skull Crushers: 2 X 12 (2-10# db can be increased next time)

Planks: 2 X 1 minute

I never broke a sweat, but it was my first time working out in a long time so I was happy to just move :)

June 12

Swimming, 30 mins burned 214 cals

Here again, happy to be progressing. I am not a strong swimmer, so today my plan was to swim one pool length and water jog back. After about 8-9 minutes I was thinking that I should have been keeping count of how many 'laps' I did. I had my HRM on, and stayed around 130bpm average, which is pretty good for my resting pulse of 50-54.

As hard as I try, I can't help but have a 'plan' in my head. I'm thinking that I will alternate elliptical and swimming. I'll do weights on the elliptical days, since I'll be at the gym, and I'll do yoga and meditation on the swimming days.  My 18-wk Half Training for Savannah starts the first week of July. If I can't run by then, I'll be starting my training on the elliptical. 

The key here is to stay active and focused! I tend to disappear when I can't give 100% so I am really going to try to post blogs each day (or at least most days) to keep myself accountable and check in.

Ohhh hurting!

Things were going along pretty well and then Friday... Ohhh... by the time I got to the appointment at lunchtime, I told him I was hurting! After the EMS machine, I think I might have felt better, but it is back today with a vengeance. The problem is that I don't know how this hurts compared to the hurt at the beginning of treatment. On a scale from 1-10, I would say the shooting pain tops out at 9.something...I have not sneaked any activity in since Sunday, so I'm not sure what has activated this horrendous pain! :(

It goes without saying that I no longer feel like I'm getting closer to a workout anytime soon. I am going to have to hit RESET on this Savannah plan. Hey, at least my injury happened before I even really got started, and there is plenty of time to get back on track for a PR! Oh yes baby, still a goal, still plenty of time!

Week 2 / Days 3-4 Savannah Plan

Wednesday (yesterday) I blogged about my restriction and whined a little, but this morning I got up, prepared to make up my walk from yesterday early this morning. And I did. I walked a 5K in 48 minutes, nice and easy. While I was out there, it occurred to me that I did not dread getting up and attem this morning - why is that? I pondered this while I walked around. The result of this pondering was that I had no expectations for this walk, no stress, no pressure. I didn't have to dread meeting my threshhold, pushing myself past my comfort level, feeling like I am gasping for air or going to throw up first thing in the morning. I just got right out there and listened to my music, watched the ducks, was able to speak hello to the neighbors I passed (rather than a barely-there-head-nod because I have no air). I was left with the feeling that I should just stick to walking in the morning. This approach will be more successful because, well, I'll actually DO it.

When I came back from my walk, I was checking out blogs written by my friends in fitness. One girl, admitted that she ran further than she was actually suppose to (not much further though) and then came home and iced as directed - she has multiple injuries including (but not limited to plantar fasciitis and ITBS, resulting in her entire hip to toe in ice. I have another friend who regularly goes to the chiro to keep her hips in line or she ends up with back pain like myself, yet another is down with ITBS, and cannot run, but is doing Insanity instead. Insanity indeed - I was shaking my head wondering if being super focused on fitness is making us miss our mark on 'wellness'. I think this fine line is different for everyone, and since I'm going to be just starting out again I am going to be mindful of my body, and be sensitive of where that line is "for me".

Week 2 Savannah Plan [Edited]

I went to the chiropractor this morning.   Basically, I must have caused some type of damage to the facet joints of the lumbar vertebrae which is sending the pain through my lower back / butt and down my leg and also causing my muscles to tense up around it.  The doc explained that he was seeing that those the other joints in my spine are working independently, as expected, but those lumbar joints are not moving at all when I lean or bend. As long as the vertebrae continues to have a problem, the muscles will continue to be seized up around it, and that is why, even though I have stretched til I am blue, the pain always returns if it eased up at all.

I was really happy with this dr that I saw today.   He checked all different movements and determined the area of my back which needs the therapy.  He didn't give me the canned 'sciatic pain' response or give me the canned 'crack's that I always get.   I did get the little electrode pad things at the end though. I <3 them! Homework today: ICE, 20 min intervals.   I have daily appointments for the rest of this week.....

AND he tells me "After several visits I'll start to add in exercise"..
me: So, are you telling me I cant exercise at all until then?
chiro:  That is right because... blah blah... basically when I tell him what hurts he wants to know its what he did and not something I have done working out, plus, he is trying to get the muscles around the spine to loosen, so he doesn't want me triggering them.
me: But, but....Nothing? At all?  Not even stretching???
chiro:  You can do light walking  [insert a pffffft from me here...]   No strength training at all... also no running, jogging, biking, or ellipticalling..
me: No kickboxing class tonight?!?! :((  Noooooo!!!


Wed May 4 Kickboxing 60 min + Push 30 min walk
Thu May 5 Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 8:53; Cool 45 min walk
Fri May 6 Easy Run Dist: 2 Mi @10:28 45 min walk
Sat May 7 Maybe Yoga?! - I'll see if I can get an OK by Friday's appt...
Sun May 8 Long Run Dist: 8 Mi @10:28 5K - he's going to love this, but I'm already signed up!

Week 2 / Days 1-2 Savannah Plan

Monday is a guaranteed workout, the question is what to chose. To be honest, my entire right side and now part of my left hurts most all the time. So I went with a low impact Zumba (~60 minutes). I actually had a really good time. It was about a thousand degrees in that room and I loved the sweat. (It seems none of the other ladies did though...)

Tuesday was my first run of this week.  It was eh.  Followed up with some Back & Shoulders which also was eh. I had plenty of calories today, plenty of water, plenty of protein too.  Getting hold of my diet will help here I think!  That and tomorrow I'm going to the chiro to get straightened out! Yippie!! (~45 minutes)

As a side note, work has been crazy.  I think my brain is taking a time-out when I really can't afford it.  Must get on my game!  This means getting in a short workout or run when I get up in the morning, but uhhhhgh, I soooo much hate to move in the morning.  I have also noticed to that I'm a little ...b*tchy.... lately, shhh, don't tell anybody, I'm never like that to their face because I know it is really me, not them! 

Week 2 Savannah Plan

The Plan for Week 2: 17 Mi

Mon May 2 Zumba 60 min [done!]
Tue May 3 Easy Run Dist: 2 Mi @10:28 + Pull [done!]
Wed May 4 Kickboxing 60 min + Push
Thu May 5 Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 8:53; Cool
Fri May 6 Easy Run Dist: 2 Mi @10:28
Sun May 8 Long Run Dist: 8 Mi @10:28

In preparation, I have fixed my ole trustee (or not so much) Garmin in hopes of recording some intervals and splits! If i was at leisure to just spend money, I would buy myself a 405 and be done with this 305 that wont hold together. It's a great watch, don't get me wrong, and the 4 years I have had with it have been great! It just retired, and I need an upgrade!

I am so excited about my chiro appointment. I will be devistated if I don't walk out of there a new woman! (unrealistic, I know, so just be prepared for the flood of emotions when I don't preform *fantastic* on Thursday's interval run!)

Something to start working on - my nutrition! I need to measure/weigh/record/repeat. I know why I am not losing weight and its because my intake exceeds my expenditure!

Week 1 / Days 5-7 Savannah Plan

Actuals
Monday - Run intervals, push
Tuesday - off
Wednesday - kickboxing, pull
Thursday - off?
Friday - Spin, push
Saturday - cleaned house (i.e. 'off')
Sunday - went shopping (i.e. 'off')

The first week of this challenge came and went with little effort from me. I tell you what, if a girl could get skinny by *wishing* it to happen, I would be soooooo tiny because there is a super model running diva inside of me just waiting to come out and strut her stuff. However, my other personality is a lazy bum! The biggest problem that I have is commitment. If I have something else to do, I will drop the workout like its hot. To compound this problem I, too, have this family who loves to EAT bad stuff. I finally got my husband to agree to buy NO MORE PIZZA, and my in laws brought dominoes for us yesterday. How nice, right?

This problem in my sciatic area and the nerve that runs down the back of my leg has me so frustrated. I am waiting until after my appt for the mere fact that it hurts! Zumba last night had me in tears... what to do?

Nutrition has been spot on yesterday and will be again today. I have started a new thing where i fill up my gallon of water each morning with fresh fruit in it (tasty!). Yesterday was oranges, today is lemon - this is really helping me get 'all that water' in! Warning: Do not try to do this with Limes, it's disgusting! LOL. That's all for this week. Hopefully I will be able to report more progress next week!

Week 1 / Days 2-4 Savannah Plan

Day 2 was an unplanned off day.  my daughter missed the bus in the morning, stole my workout time, HOA meeting sneaked into my evening workout time.   I was a little sore from Monday, so I allowed Tuesday to be a recovery day.

Day 3, Wednesday.   I went to an awesome kickboxing class and did my back and shoulder workout.  My hamstring is still a pain in the rear (HA!), I'm not sure who to go see about that.   It's been a problem since before January's Disney Half - some times better than others.  I was going to do abs, and kind-of did at the end of kickboxing so I did not do my planned abs routine.   Kind of a cool thing happened in that one of the trainers told me about PT jobs available and told me to check it out. She hires for them, and I like her. THAT is way cool!

Day 4, Thursday.  I got out to do my 4 mile interval run this morning.  It turned into a 2.something mile walk with a little jogging between. I could not get my lungs, heart and legs to move together - I think from tiredness and the pain I mentioned from Wednesday is still with me. I was wearing my vibrams for the first time, so maybe it's a blessing that it was short and slow - I probably need to get used to them anyway. I hate using Homer Simpson as an example, but this is what I felt like this morning. That little devil whining about how hot it was - humid too! - I need to take it easy in the vibrams - I should cut it short so I can get to work, very busy right now - my legs are sore - all of the other stuff I mentioned already. Then the little angel was telling me I needed to finish what I set out to do, and it was just a little further I could say I did it. But she lost!

The GOOD thing about my crappy runs this week is that there is no place left but UP! I had an analysis done by a chiropractor, she basically said, we have green, blue and red to indicate alignment problems,   you're BLACK "your right side is all jacked up".   I have an appointment on Monday to start getting fixed!  I am so excited and looking forward to some pain free workouts!

Week 1 / Day 1 Savannah Plan

I weighed in at 142 on Day 1.   My body fat % is somewhere between 24-26% depending on the day and who takes the reading.  The plan was to complete the Oxygen Beach Body workout from the May 2011 issue.  Pfffft!  Didn't happen.  The gym was slam packed (usual Monday) and I am out.of.shape.   Seriously!

Treadmill Intervals - 35 minutes - kicked my bootay!

Superset (3 sets):
Chest Press - (45# X 12), (55# X 12), (60# X 10)
SkullCrushers - (20# X 10), (20# X 10), (20# X 8)

Jump Squats with Step - 30 seconds

Superset (2 sets):
Lunge w/ Torso Twist - (12# X 6 sets alternating), (12# X 6 sets alternating) *
Cross-body bicep curl - (12# X 10), (12# X 8)

Plank - 60 seconds

Followed by lots of stretching.  I have a sad hamstring :(

*The toughest part of the Lunge w/ torso twist was keeping my arms held out straight w/ the 12# weight.  I didn't hold it out the second set - this time it was close to my chest. 

Goal:  Repeat the Beach Body workout 3 X wk for 4 weeks and to be able to report progress each time!

My PR Plan for Savannah!

WEEK 1: 16 Mi

Tue Apr 26 Easy Run Dist: 2 Mi @10:30 [done: interval warmup, yesterday] Thu Apr 28 Speedwork Dist: 4 Mi, inc Warm; 2x1600 in 8:25 w/800 jogs; Cool Fri Apr 29 Easy Run Dist: 2 Mi @10:30 Sun May 1 Long Run Dist: 8 Mi @10:30

WEEK 2: 17 Mi

Tue May 3 Easy Run Dist: 2 Mi @10:28 Thu May 5 Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 8:53; Cool Fri May 6 Easy Run Dist: 2 Mi @10:28 Sun May 8 Long Run Dist: 8 Mi @10:28

WEEK 3: 14 Mi

Tue May 10 Easy Run Dist: 4 Mi @10:27 Thu May 12 Easy Run Dist: 3 Mi @10:27 Fri May 13 Easy Run Dist: 3 Mi @10:27 Sun May 15 Easy Run Dist: 4 Mi @10:27

WEEK 4: 18 Mi

Tue May 17 Easy Run Dist: 2 Mi @10:27 Thu May 19 Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 8:52; Cool Fri May 20 Easy Run Dist: 2 Mi @10:27 Sun May 22 Long Run Dist: 9 Mi @10:27

WEEK 5: 19 Mi

Tue May 24 Easy Run Dist: 3 Mi @10:25 Thu May 26 Speedwork Dist: 4 Mi, inc Warm; 2x1600 in 8:20 w/800 jogs; Cool Fri May 27 Easy Run Dist: 2 Mi @10:25 Sun May 29 Long Run Dist: 10 Mi @10:25

WEEK 6: 20 Mi

Tue May 31 Easy Run Dist: 3 Mi @10:23 Thu Jun 2 Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 8:48; Cool Fri Jun 3 Easy Run Dist: 2 Mi @10:23 Sun Jun 5 Long Run Dist: 10 Mi @10:23

WEEK 7: 16 Mi

Tue Jun 7 Easy Run Dist: 4 Mi @10:21 Thu Jun 9 Easy Run Dist: 4 Mi @10:21 Fri Jun 10 Easy Run Dist: 4 Mi @10:21 Sun Jun 12 Easy Run Dist: 4 Mi @10:21

WEEK 8: 21 Mi

Tue Jun 14 Easy Run Dist: 3 Mi @10:21 Thu Jun 16 Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 8:47; Cool Fri Jun 17 Easy Run Dist: 3 Mi @10:21 Sun Jun 19 Long Run Dist: 10 Mi @10:21

WEEK 9: 22 Mi

Tue Jun 21 Easy Run Dist: 3 Mi @10:19 Thu Jun 23 Speedwork Dist: 6 Mi, inc Warm; 3x1600 in 8:16 w/800 jogs; Cool Fri Jun 24 Easy Run Dist: 2 Mi @10:19 Sun Jun 26 Long Run Dist: 11 Mi @10:19

WEEK 10: 23 Mi

Tue Jun 28 Easy Run Dist: 3 Mi @10:18 Thu Jun 30 Tempo Run Dist: 6 Mi, inc Warm; 4 Mi @ 8:48; Cool Fri Jul 1 Easy Run Dist: 3 Mi @10:18 Sun Jul 3 Long Run Dist: 11 Mi @10:18

WEEK 11: 19 Mi

Tue Jul 5 Easy Run Dist: 5 Mi @10:16 Thu Jul 7 Easy Run Dist: 5 Mi @10:16 Fri Jul 8 Easy Run Dist: 4 Mi @10:16 Sun Jul 10 Easy Run Dist: 5 Mi @10:16

WEEK 12: 24 Mi

Tue Jul 12 Easy Run Dist: 3 Mi @10:16 Thu Jul 14 Tempo Run Dist: 6 Mi, inc Warm; 4 Mi @ 8:47; Cool Fri Jul 15 Easy Run Dist: 3 Mi @10:16 Sun Jul 17 Long Run Dist: 12 Mi @10:16

WEEK 13: 25 Mi

Tue Jul 19 Easy Run Dist: 3 Mi @10:14 Wed Jul 20 Easy Run Dist: 2 Mi @10:14 Thu Jul 21 Speedwork Dist: 6 Mi, inc Warm; 3x1600 in 8:11 w/800 jogs; Cool Fri Jul 22 Easy Run Dist: 2 Mi @10:14 Sun Jul 24 Long Run Dist: 12 Mi @10:14

WEEK 14: 26 Mi

Tue Jul 26 Easy Run Dist: 3 Mi @10:12 Wed Jul 27 Easy Run Dist: 2 Mi @10:12 Thu Jul 28 Tempo Run Dist: 6 Mi, inc Warm; 4 Mi @ 8:43; Cool Fri Jul 29 Easy Run Dist: 2 Mi @10:12 Sun Jul 31 Long Run Dist: 13 Mi @10:12

WEEK 15: 27 Mi

Tue Aug 2 Easy Run Dist: 3 Mi @10:11 Wed Aug 3 Easy Run Dist: 3 Mi @10:11 Thu Aug 4 Tempo Run Dist: 6 Mi, inc Warm; 4 Mi @ 8:42; Cool Fri Aug 5 Easy Run Dist: 2 Mi @10:11 Sun Aug 7 Long Run Dist: 13 Mi @10:11

WEEK 16: 22 Mi

Tue Aug 9 Easy Run Dist: 5 Mi @10:09 Wed Aug 10 Easy Run Dist: 4 Mi @10:09 Thu Aug 11 Easy Run Dist: 4 Mi @10:09 Fri Aug 12 Easy Run Dist: 4 Mi @10:09 Sun Aug 14 Easy Run Dist: 5 Mi @10:09

WEEK 17: 29 Mi

Tue Aug 16 Easy Run Dist: 4 Mi @10:09 Wed Aug 17 Easy Run Dist: 3 Mi @10:09 Thu Aug 18 Speedwork Dist: 6 Mi, inc Warm; 3x1600 in 8:06 w/800 jogs; Cool Fri Aug 19 Easy Run Dist: 3 Mi @10:09 Sun Aug 21 Long Run Dist: 13 Mi @10:09

WEEK 18: 30 Mi

Tue Aug 23 Easy Run Dist: 4 Mi @10:07 Wed Aug 24 Easy Run Dist: 4 Mi @10:07 Thu Aug 25 Tempo Run Dist: 6 Mi, inc Warm; 4 Mi @ 8:39; Cool Fri Aug 26 Easy Run Dist: 3 Mi @10:07 Sun Aug 28 Long Run Dist: 13 Mi @10:07

WEEK 19: 31 Mi

Tue Aug 30 Easy Run Dist: 4 Mi @10:06 Wed Aug 31 Easy Run Dist: 4 Mi @10:06 Thu Sep 1 Tempo Run Dist: 6 Mi, inc Warm; 4 Mi @ 8:37; Cool Fri Sep 2 Easy Run Dist: 4 Mi @10:06 Sun Sep 4 Long Run Dist: 13 Mi @10:06

WEEK 20: 25 Mi

Tue Sep 6 Easy Run Dist: 5 Mi @10:04 Wed Sep 7 Easy Run Dist: 5 Mi @10:04 Thu Sep 8 Easy Run Dist: 5 Mi @10:04 Fri Sep 9 Easy Run Dist: 5 Mi @10:04 Sun Sep 11 Easy Run Dist: 5 Mi @10:04

WEEK 21: 32 Mi

Tue Sep 13 Easy Run Dist: 5 Mi @10:04 Wed Sep 14 Easy Run Dist: 4 Mi @10:04 Thu Sep 15 Speedwork Dist: 6 Mi, inc Warm; 3x1600 in 8:02 w/800 jogs; Cool Fri Sep 16 Easy Run Dist: 4 Mi @10:04 Sun Sep 18 Long Run Dist: 13 Mi @10:04

WEEK 22: 33 Mi

Tue Sep 20 Easy Run Dist: 5 Mi @10:02 Wed Sep 21 Easy Run Dist: 4 Mi @10:02 Thu Sep 22 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 8:39; Cool Fri Sep 23 Easy Run Dist: 4 Mi @10:02 Sun Sep 25 Long Run Dist: 13 Mi @10:02

WEEK 23: 35 Mi

Tue Sep 27 Easy Run Dist: 5 Mi @10:01 Wed Sep 28 Easy Run Dist: 5 Mi @10:01 Thu Sep 29 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 8:37; Cool Fri Sep 30 Easy Run Dist: 5 Mi @10:01 Sun Oct 2 Long Run Dist: 13 Mi @10:01

WEEK 24: 27 Mi

Tue Oct 4 Easy Run Dist: 6 Mi @9:59 Wed Oct 5 Easy Run Dist: 5 Mi @9:59 Thu Oct 6 Easy Run Dist: 5 Mi @9:59 Fri Oct 7 Easy Run Dist: 5 Mi @9:59 Sun Oct 9 Easy Run Dist: 6 Mi @9:59

WEEK 25: 36 Mi

Tue Oct 11 Easy Run Dist: 6 Mi @9:59 Wed Oct 12 Easy Run Dist: 5 Mi @9:59 Thu Oct 13 Speedwork Dist: 6 Mi, inc Warm; 3x1600 in 7:58 w/800 jogs; Cool Fri Oct 14 Easy Run Dist: 5 Mi @9:59 Sun Oct 16 Long Run Dist: 14 Mi @9:59

WEEK 26: 37 Mi

Tue Oct 18 Easy Run Dist: 6 Mi @9:58 Wed Oct 19 Easy Run Dist: 5 Mi @9:58 Thu Oct 20 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 8:34; Cool Fri Oct 21 Easy Run Dist: 5 Mi @9:58 Sun Oct 23 Long Run Dist: 14 Mi @9:58

WEEK 27: 38 Mi

Tue Oct 25 Easy Run Dist: 6 Mi @9:56 Wed Oct 26 Easy Run Dist: 6 Mi @9:56 Thu Oct 27 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 8:32; Cool Fri Oct 28 Easy Run Dist: 5 Mi @9:56 Sun Oct 30 Long Run Dist: 14 Mi @9:56

WEEK 28: 23 Mi

Mon Oct 31 Easy Run Dist: 3 Mi @9:54 Tue Nov 1 Easy Run Dist: 3 Mi @9:54 Wed Nov 2 Speedwork Dist: 4 Mi, inc Warm; 2x1600 in 7:53 w/800 jogs; Cool Sat Nov 5 Savannah Rock N Roll Half Marathon Race Day 13.1 Mi @8:29 Time: 1:51:11