Monday Tempo Run

Today is Monday, must be time for a tempo run. A tempo run consists of 1 mile warmup at a slow, easy pace and then 3 miles at your 5k pace (which for me is currently 10 minutes a mile). Hubby and I got up at 5:15 am to stretch and prep so we could be on the road by 5:45 am. The outside temperature was already 70 degrees and HUMID. (just as an FYI, optimal tempo run temperature is in the low 60's).

We ran what we thought was the 10 min pace but at the end of the 3 miles found we actually around 10:40 pace. Slightly disappointing, but I'll blame the weather! Humidity is a tempo killer!

Christmas Eve Sarajevo-TSO

Continued working on the finale song for the 2007 Christmas light show. I knew this one would be the hardest to do that's why I decided to tackle it first. There is a lot of stuff happening in that song not the least of which is the interweaving of "God Rest Ye Merry Gentlemen" with "The Carol of the Bells".

The mega-tree, which will be doubled layered this year (3200 green lights AND 3200 red lights), plays a prominent role especially at the end of the song. I spent at least 2 hours trying to get the effect I "saw" in my head while listening to the music. I'm close, but it's not precisely what I want. I'm going to take my own advice and leave it alone for a while and come back with a fresh set of eyes and ears. For now, the song is done, but I'm sure there will be tweaking before we go live. One song down, 4 to go!

On the construction side, the light arch instructions have been downloaded and the materials list printed. Hopefully this coming weekend, I can borrow the Explorer and head to Home Depot to get the PVC.

Saturday Long Run

Today I completed 8 miles!!! I've NEVER run 8 miles at one time before. Average mile time was 11 minutes 53 seconds. I seemed okay...until I stopped. I walked half a mile to start the cool down process and finished up with some serious stretching and some ab work. Was going to do some weight work, but my quads and hamstrings had other plans.

I felt those 8 miles for the rest of the day! I was sore! I also rewarded myself with several ice cream treats throughout the day. I didn't gain any additional weight, but I didn't lose any either. Note: next week only 1 ice cream treat after the long run!

If this is how 8 feels I wonder how 9 will feel next week?!?

And now a break for Christmas...

Received my "wind-o-light" window frames for the christmas display. These are cool. They are basically customizable plastic strips with holes evenly spaced to hold mini-lights. The frames, once assembled, sit in the window frame and outline the window with evenly spaced lights that don't sag or droop. In addition, after christmas, the frames can be removed and stored for the coming years. They don't need to be disassembled. Another really attractive feature is that each set only cost $6 and worth every penny.

The kit came with the plastic frames and a string of 50 white mini-lights which fit the perimeter perfectly. The only trick is to make sure that the frames are positioned so the lights show past any window frame that may be in the way. I set up two and tested them out. They are perfect! I'm starting to get excited for this year's show.