Backtracking, Tuesday was quite a good run – hill reps day -  so 10mi w/5 x.25mi repeats.  When I did these 3 weeks ago, I was pretty satisfied with the workout though if you remember, once home and looking at my logs, realized I’d lost quite a chunk of fitness since last Fall’s buildup.  So this Tuesday was great because it was 10sec faster per rep, had an additional rep than the last time and a lower heart rate, to boot. Plus, they were all into the wind.  A needed confidence booster.

Wednesday was an 8mi recovery, then yesterday, a not-so-hot tempo.  It was 13mi. w/4tempo and I struggled to keep the tempo miles at anything approaching a good pace, they veered from 7:20s to 7:25, which really super sucks but honestly, I was ok with it!

Having Tuesday’s good workout was like, “Ok, this was just an off day, there’s still good things going on beyond this one run.”   I rarely do morning runs in the winter anyway, so maybe I wasn’t all there, but also…the bear! My last tempo mile was crazy fighting that gnarly wooly creature off.  Thankfully, the tempo portion ended just in front of the restrooms.   I guess you need to be careful of what you talk about, or else it might come round to bite you in the ass.  Literally.

Today is a day off, but well spent.  I made a narration demo!  I love Mike and Deb, the studio owners.  They’re a blast to hang with and she makes a mean chicken casserole.  Here are the fruits of our labor.  (warning: it’s not at all thrilling but since I’m such a media whore these days, may as well post it).

Other than that, I’ve become enamored with Facebook this week. Last night I made a Fan Page for Gifted Runner and it’s already got 50 fans.  Half are my friends while the other half are people I don’t even know and they’re actually going to the website, so this is a very cool development. Didn’t realize just how useful it could be, so if you have a site, I highly recommend making a Page for it. And once you get 25 Fans, you can go to www.facebook.com/username to get a pretty URL for it, so I’ve got www.facebook.com/giftedrunner. Niiice.

There’s very little on the page right now but one thing I posted is a promise of new designs by February 9th. How’s that for a publicly self-imposed kick in the ass? Anyway, if you’d like to become a Fan of Gifted Runner, please do. And while I’m in beggar mode, if you want to add me to your friend pile, I’m game: www.facebook.com/flo.karp (you can get a nice URL for your personal page, too).

And with that, I’m going to enjoy the rest of this frigid day off by doing absolutely nothing and not eating shredded wheat because I have 10 w/8MP tomorrow. Just wish it wasn’t going to be 14 degrees. Winter bites.