Primary

Today I did a 90 minute Ashtanaga Primary series led practice from www.YogaGlo.com.   I always enjoy Primary. I enjoy the pace and especially some of the seated postures that are often not done in a flow class. I decided on Primary today because it was so cold. I want a practice that kept up the heat, and Ashtanaga does.

Tomorrow is running and a shorter yoga practice.

Running, Yoga, and Lent

I've been so busy, that it's been hard to find time to write.  I've been able to increase my running, but at the cost of kettlebell.  My right knee started hurting.  It didn't hurt while I did anything, only at night or when I would try to stretch.  So that, combined with the fact that I've been getting incredible, personal yoga instruction has led me to a difficult decision.  I'm taking a break from kettlebell and just running and practicing yoga.  I still plan on keeping up my pull-ups and push-ups, and I may even add back swings in a few weeks.  But for now, I want to pursue the yoga more fully.  I'm making progress, and learning so much from my incredible instructor.

And now Lent.  I was raised Roman Catholic, but I've only attended Protestant churches since college.  We are currently attending an Episcopal church, which has been nice.  And it's been good to be somewhere that uses the Liturgical calendar again.  Faith, for me, has been mostly pushed aside because we live so far from where we attend church.  I've been burned out with church for the last few years, but I want to use this season to try and reconnect to my faith.  I want to remember why I had faith.

Growing up, Lent meant fish on Friday's and giving up something, usually ice-cream, until Easter.  But I want this to be a time of true fasting.  Besides making Friday's meatless (so, no fish) I would like to go vegan the entire time.  That may not be possible, since I'm still cooking for my family, who have no desire to go vegan.  So I will do vegan as much as I am able, as well as dropping wine and chocolate.  I'm also planning to practice yoga everyday.  It may seem that yoga has nothing to do with Lent, but it's the discipline, as well as the way yoga gets me out of my head, focusing on my breath, on life itself.  It's very meditative.

I also have books to read for Lent, one being The Imitation of Christ, and the other is a collection of writings for Lent and Easter by Henri Nouwen.




This morning I ran 5 miles on my treadmill, since it's bitter cold and icy outside.  I'm planning on 30 minutes of yoga later.

Plugging along

Last week was good, but I may have to rethink my schedule.  Right now I have a plan of running plus kettlebell on Monday, Wednesday, and Friday, then yoga on Tuesday (plus kettlebell swings) Thursday (no swings), and a long run on Saturday.  Sunday, which is a rest day, I do Yin or Restorative yoga.

On paper this works nicely, but in practice by Friday I'm shot.  My Thursday's are spent out, the entire day, and on Friday I'm wiped out.  Last Friday I ran but I had trouble doing kettlebell.  I want to keep up my strength work, so I'll have to see how this all works out.

My "long run" on Saturday was just 5 miles, but that's the longest I've ran in months.  I didn't hurt at all, and it felt so good to run more than 3 miles.  I ran a total of 15miles last week, which is back to the minimum that I want.  I'm making sure I get my push-ups and pull-ups done, which I think is the key for my strength work.

On a more fun note, I spent last Thursday at REI shopping. I went in there for SOL emergency blankets, for when my husband and I hike.  I end up spending $100.  Included in that was a map and a trail guide for The Big South Fork area.  I think it would be fun to explore that area this year.  It's a bit of a drive, but no more (and usually less) than the Smokey's.  I'm excited to do more hiking.  I love hiking and would prefer that over more races, which just seem to make me push myself and get injured.  I love being outdoors and on the trail, and I have a goal of at least 5 long day hikes with my husband this year, and at least 6 shorter hikes with the kids.  If it goes well, maybe my husband and I could do an overnighter.  We don't have the gear, so we'll have to see.

Hike to Dogslaughter Falls

Last week was busy, but I managed to get my training all in.

M - 3 m run plus 30 mins kettlebell strength work

T - yoga in the AM, then a 1 mile run in PM

W - 3 mile run plus 30 mins kettlebell strength work

Th- yoga

F- 3 mile run (outside!!) And kettlebell.  I had to cut the kettlebell short. I felt wiped out.

Sat- 3 mile run, then 7 mile hike to the falls.  It was a beautiful day to be outside.  There was still some ice on the trails, which made it hard (we don't have traction devices) but it was fun. Came home and did some resrestorative yoga by the fire.

Sun was a rest day.

It was a good week and I've been able to be consistent,  which is good. I would like to work more on some strength goals, but right now I just want to work on being consistent and continue to run.

Getting back to blogging and back to running

The holidays were as busy as they always are, and again, I was sick.  I seem to get sick every Christmas.  This year I had 2 different stomach bugs and a nasty cold.  No flu, not yet at least.  My beautiful workout schedule fell apart, but Christmas came together.  We had a great Christmas, with our Polish Christmas Eve supper and our Christmas day breakfast feast and then turkey dinner.  The kids loved all of their presents, and then we left for vacation.  The kids went skiing/snowboarding while I stayed at my folks and read books. :)  I also started running again.  I got 3 runs in while at my folks, including one that was so cold that my feet hurt the entire 3 miles.  I also have been getting back at kettlebells and of course, yoga.

And that brings me to my normal crossroads. I want to get my running back up, I want to increase my overall strength, but more then anything I want more yoga in my life.  I'm trying to find ways to sneak it into my day.  I've always done some yoga stretching after running or kettlebell, it's been my cooldown, but I'm wanting more then that.

Today I did a 90 minute Ashtanga practice and I loved it.  I know I really want to work on that, but I also still want to improve my strength and increase my running.  I want to be running between 15-20 miles a week.  All of this takes time, which is not something I have a ton of.  I don't work full time, but I have 4 kids at home who I am homeschooling, plus driving them to all of their stuff.  Still, I want to work on my goals too, and I plan to find ways to make it happen.  Yoga can be yin before bed. It doesn't have to be a 90 minute fast moving practice.

I'll see where this all goes in the next few weeks. I'm still trying to increase how much I run, and I want to do that carefully so I don't re injure my hamstring.

And blogging.  Writing stuff down helps. It helps me think through it all and helps me see what I'm actually doing.  I plan to try and keep it up.   We shall see.

Hoping for Healing

I injured my hamstring at the end of August.  I have not run since then (I did a couple test runs, but the pain was too great).  Our insurance doesn't cover much of PT, that and other expenses have kept me from going to see a PT,  I've been doing strength training and yoga, trying not to irritate  my injury. I want to run.  I want to run a whole lot.  I've been thrilled with the progress I've made in my strength training, but I still miss running.  So today I got on my treadmill and ran.  I ran for 1 mile using a 1 minute walk, 3 minute run pattern.  I could "feel" my hamstring, but it didn't hurt.  I plan on running that same mile tomorrow.  In fact, I plan to try it everyday for a month.  If it starts hurting I will not put off going to the PT anymore.  I will know that I need to go if I ever want to run again.

In the meantime I plan to keep up my strength training.  Last month's schedule of 4 strength days, and one shorter cardio day of kettlebell worked great.  This month I'm going for 3 strength days, 1 longer cardio (with the kettlebell) day, and a shorter kettlebell day. I plan to warm up each day with my 1 mile run, then the workout.  I'm also going to add, at the very least, a 4 minute tabata exercise at the end of each strength day.  Today I did 30 minutes of strength, which consisted of half TGUs, push-ups, squats, lunges, cleans, and swings, and I followed it up with a tabata of swing and snatches.

I'm also still trying to get in more yoga, even if it's 15 minutes of restorative before bed, or a few sun salutes and some meditation after lunch.  Yoga everyday is my goal, at least 15 minutes.  I do about 7 minutes of a yoga cool down after my workouts, but I want at least 15 minutes at some other point in my day.

Over Thanksgiving break I bought a new kettlebell video.  It's a streamable version of Kettlebell Lightning.  So far I'm loving this video.  I wanted the streaming version so I could use it when I travel.  I can stream it on my iPad or phone.  When I travel I only like to bring 1 bell, and these workouts seem perfect for that.  They are short and more cardio focused.  I can do 1 or do more, depending on the time I have.  I love all of Lauren's stuff.  I think she has some of the best kettlebell DVDs on the market.

Making a Goal

So last Saturday my workout called for Turkish Get-Up practice then a 22 minute cardio workout with the kettlebell.  I did 5 Get-ups per side, alternating.  I started out with my lightest bell, a 15#.  I then moved on to my 12kg (26#) bell.  I've had a goal of using my 16kg (35#) bell for my Get-up.  I've done half get-ups before with the 16kg, but I could never get past the seated part.  On Saturday I decided to go for it, and I did it. :)  I did the 16kg Get-up on my less strong side first, then my stronger side.  I did a total of 2 each side with the 16kg, then finished off with one more per side with the 12kg.

Since Saturday, I've been sick with some stomach thing.  I was able to workout with my kettlebells on Tuesday, but Monday and Wednesday were no good.  By Thursday I felt a little better and went to a yoga class.  I tried Brikam again, and I'm starting to like it.  I like all of the balance poses. I really need to work on those.

Today I did a kettlebell workout; it was a series of half TGUs, swings, then squats, push-ups, lunges, and cleans.  It felt good.  I pushed the weights and felt like I worked as hard as I could have by the time I was done.

I may do some yoga tonight.  I had planned on going, but a bad illness with one of my kids kept me home. If I still feel up to it, I will use YogaGlo.com to get in a practice tonight.

Being Sick

I had a nasty head cold last week.  It's still hanging on a bit, but not too bad.  It started last Tuesday, and on Wednesday I couldn't do much as far as working out.  I end up only missing one workout, but I could tell that even Friday's workout was not as strong as it could have been.

I tried Brikam yoga last week.  It was my first time.  I didn't mind the 105 degree room, and working through the postures was nice, but I missed having a flow.  I love vinyasa, so I don't think doing just those 25 postures each week would be my yoga class of choice.  It was very therapeutic, and I can see why people love it. I liked it, I just didn't love it.

My daughter and I were supposed to go to a vinyasa class on Friday night, but unfortunately we got stuck in horrible gridlock.  A trip that should have taken 40 minutes took over 80.  I had built in extra time (I thought there would be some traffic) but not that much time.  We were way too late to head to the class, so we headed to the mall for some shopping instead. :)  My daughter and I did have a good time.  She got some new sweaters for winter and I took her to Sephora to try out a new foundation.  (I had a 20% off coupon so it wasn't too bad.....)  We also picked up some Christmas gifts for teachers at Yankee Candle.

This week I using The Ultimate Sculpting and Conditioning for Kettlebells, Vol 1 +2. These are more cardio focused, with a higher volume of lifts so I'm using lighter weights and enjoying the sweat.

I'm also planning on trying a power yoga class on Thursday, as well as trying again for the vinyasa on Friday night.

Trying to Share the Love

My workouts went great last week. I had wanted to post results but didn't have time.  I did get all of my yoga in, which I wanted to make sure I did, and I had 3 days where I was able to take walks.

Last week I was able to convince my 16 year old to go to a yoga class with me. I've wanted her to try yoga for a couple of years, but she's been unable to find a love for it practicing home alone. So an opportunity came up for us to attend a class together,  and then she went again by herself tonight. I want to get her hooked on yoga. I would love if it became a passion of hers. So I intended to spend the next couple if months trying to work it into our schedules.

This week I have lots more kettlebell on the menu. This week I'm using Lauren Brook's Kettlebell Revelation DVD.

Monday - strength 1 +fat burning
Tuesday - strength 2+ abs of steel + restorative yoga
Wednesday - fat burning+ abs of steel+ 30 mins of yoga
Thursday- yoga +walk
Friday - strength 1+ plus 30 mins yoga
Saturday - strength 2 + yoga
Sunday - Yin yoga day

I hope to walk more often than one day, but it is planned for Thursday.

I did strength 1 today plus the fat burning (cardio work). It felt good. Today was lots of Get-ups, cleans, deadlifts, and presses. The cardio was swings, a variation of jump squats,  and snatches. 

I feel like I've been working hard, and while I do miss running, I'm content to have a new focus.

New Schedule and Binge Eating

I'm going to start with the binge eating.  I never had an eating problem.  I ate when I was hungry and stopped when I was full.  Then I got to my 40's.  It's been an issue, not a huge issue but an issue.  I don't know if it's stress, hormones, or both. I have been hungrier thanks to the increase in my strength workouts, but I don't think that's it.

Today I had eaten well, that is I had until tonight. I was very hungry all afternoon, but I did eat a good snack to deal with it.  I then ate a good dinner (mushroom-pumpkin chili). I ate the chili but I was still hungry, and that's when I lost control.  I think I ate half a box of Peanut butter Puffins!  I just kept eating, and now I feel over stuffed.  I find it odd, because I was never a person who did that.  It's very new to me.  It hits me a few times a month, and I find it disturbing.  It's not a weight thing. I'm not overweight, and I'm not dieting and trying to lose weight.  It's just an out of control food thing. I need to find a way to make it stop.

Now on to a more fun topic, my workout schedule!  I still can't run.  I had been doing kettlebell 3x's a week and yoga 3x's a week.  Kettlebell is about to go all out, with 5 workouts a week.  Some will be strength focused and some more conditioning focused. I plan to incorporate yoga after most workouts.  I'm determined to keep it up.  I need yoga.  Yoga, for me, is meditative, and I don't want to lose that.

But now for my workouts.  I'll be using Lauren Brooks DVDs.  I made a 5 week schedule based on suggested rotations of the DVDs that Lauren provided.  5 weeks gets me to Thanksgiving, at which point I plan to take a week off and just practice yoga, then it will be back to strength training.

I'm using these DVDs





             










I'm excited. I feel like this is a good direction for now, even though I'm missing running a lot.  I'm hoping to really improve my overall strength so that I can get back to running when this hamstring gets healed up.

This week I'm using the Kettlebell Body DVD.

  Monday will be Sculpt plus an added tabata,
 Tuesday will be Butts plus yoga,
 Wednesday will be a conditioning workout from BeSlam, Conditioning 1(not a video) plus yoga,
 Thursday is my yoga class day,
 Friday will be Sculpt plus yoga,
 Saturday will be Body plus yoga,
 Sunday is my Yin yoga day.:)

 That's my week.  I plan to report back on how it's going.

Change Can be OK

This week the yoga class I have been attending has changed format.  It's a new studio and I guess the instructor wants to try different things to see what pulls people in.  I loved doing yoga.  This new class is more of a fusion class. It's a sculpt and tone class, with some yoga.  But even though I was disappointed when she announced that the format was changing, I am trying to embrace it.  As we worked on different poses, breaking them down and trying to engage the core more, I realized that I need to correct some of my poses.  I was going down too far in Chataranga, and while in chair pose I haven't been "knitting my ribs together".  These subtle things make a big difference, and after just that intro class I can tell I need it.

For me, the last couple of months have been all about change.  My kids started attending a once a week co-op for school that has been a huge change for our little homeschool.  I had to stop running because of an injury.  I have to stop consuming any dairy, because it now makes me very ill even if I have just a bit. And we are also in the process of finding a new church home.  All that change can be disturbing.

I've tried adding good habits, like meditation and more scripture reading.  I'm also embracing the strength focus with gusto.  I can tell that my hamstring is getting better, but I think running is still a couple of weeks away.  And by the time I go to start it will be very cold and dark.  I may just run a mile a day (on the treadmill) and continue to focus on strength and yoga.

Change can be good and I'm working on embracing the now.

No More Running

I've had a hard time admitting to myself, but I'm done with running, for probably 3 or more months (it could be 6!).  My hamstring is not improving.  I do fine with kettlebell and yoga as long as I avoid deadlifts in kettlebell and don't try overstretching in yoga.  In a way, it's nice to just be doing the 2 things.  Trying to do it all was hard, and I didn't make much strength progress.  I was ok with that, but still, I didn't progress.  Now I can focus on these 2 things.  I want to continue working on my upper body strength, (which I did more of while running) but also lower body.  Time to increase the weight for my goblet squats and lunges.  Time to start working on single leg squats.  In yoga I want to work on inversions and improving my back bends.  I can do these without aggravating my hamstring.
I've ordered a new kettlebell DVD, Lauren Brooks Kettlebell Revelation




I have 3 DVDs by Lauren, as well as her book and BeSlam program.  I plan on rotating the DVDs, adding extra stuff when needed, such as some conditioning at the end of the strength workouts, and a strength warm-up before the conditioning workouts.

I may eventually try a series by Pat Flynn, of Chronicles of Strength.  He uses mostly double kettlebells, and I don't have 2 8kg bells, I don't even have 1.  I have a 15lb bell and a 20lb bell, then I have two 12kg bells.  I guess I could do his program with the 15# and 20#, alternating hands each set.  I could not do it with the 12kg.  I plan on 6 solid weeks of using the DVDs, then maybe I'll try his.

Yoga continues to be great.  I love the class I'm attending and I use YogaGlo.com almost everyday.

This week at yoga class I got to try a yoga toy.



This thing was amazing.  It was easy to get into headstand with it, and now I want one.  I could do much longer headstands, and it was easier to engage my core, and work on that instead of my head/neck or hands hurting.

So many new things I want.  If only I had unlimited funds for my hobbies. :)

Yoga

It's been a bit of a discouraging week. I ran on Tuesday and Wednesday,  just 3 miles each day, but it hurt my hamstring.   My hamstring felt fine all weekend through allvof that difficult hiking,  but I still can't run on it. I also did kettlebell on Tuesday; I don't want to fall behind on my strength work. But today's post is about yoga.

I've been taking a yoga class at a studio in the city once a week. I've done yoga on my own for 5 years, and it's been good, but this class has been great. The young woman who teaches is on par with those yoga "stars" on YogaGlo.  And, unlike online, she does little adjustments that bring me deeper into the pose. I'm loving this class so much. It's made me love yoga even more, and I feel restored and refreshed when it's done. Everyone needs yoga.:-)

Hiking

My husband and I spent the weekend hiking. On Saturday we took our two youngest kids on a 2.5 mile hike.  It was quite strenuous,  but the boys did great. At the end was a nice waterfall and they enjoyed climbing the rocks around it.

On Sunday my husband and I went hiking at the Smokey Mountains. We did an 11 mile hike up to Mt. Leconte.  It was very strenuous and we probably took on more than we should have. We had planned for a shorter hike, but after we got to our spot at Alum Cave, we decided to hike on. By the time we were done we were very tired.

We stopped at a Ruby Tuesday's for dinner, and it turned out exciting. While we were eating the kitchen caught fire. We were able to finish our meal, but didn't opt for dessert. :-)

The drive home was long and hard, and I know that I'll be sore in the morning.  I believe Monday morning will be a yoga day.

Beautiful views and my husband in front of the Lodge.

Injury and Detox

So I've been neglecting this blog. I've been too busy to write. 5 weeks ago I decided I would start training for a fall half marathon. The date was the beginning of November.  My plan was from the book Train Like a Mother. I went for their Own It plan. During the 3rd week there were hill repeats. I felt tired that morning but decided to push it anyway.  There were 6 repeats, during the 5th one I felt my hamstring. It started to hurt. Then I did the 6th. Mistake. I had to run 1.5 miles back to the park. I was in pain the whole time. I rested the next day, but then ran my scheduled 12 mile run. I hurt, but thought I just needed ice, but after a rest day I went for a short 3 mile run. Pain, lots of pain.

So no running for the past 2 weeks, and I don't know how long. I moped for a few days but then decided to refocus. I did upper body and core work with both kettlebell and yoga, and it's been good, even though I miss running.

I also started attending a real yoga class. I've always just practiced on my own, but I'm really enjoying the class.

I've also on my last day of an Ayurvedic detox. For 7 days I've had oatmeal for breakfast,  and kitchari (curried rice and mung beans with veggies) for lunch and dinner. I also drank water with lemon and herbal tea. My mornings started with breathing exercises,  meditation,  and yoga. It's been an interesting experience.

My goal was to settle my gut. I'd been having such bad problems with everything I would eat.  I wanted to find new habits that would be helpful for my life.

I know I need to cut out dairy. I think I need to reduce foods like pasta, and fatty meats. I need more beans and need to be careful with fruit (seems fine if cooked, but not raw).

I also know I need to include more meditation in my life. I think I will try and continue to do the breath work and meditation in the morning.

Life has been crazy,  and I need to keep looking for ways to help manage.

Horrible Run and New Shoes

This morning's run was hard. The goal was 5 easy paced miles.  For some reason, I felt like I was running through cement. My breathing never got into it's easy rhythm.  It was hot and I just wanted to stop, so I did. I stopped and walked a bit, then took a bathroom break. During my last mile I stopped and changed what I was listening to on my phone. And you know what? I survived my run. I made all 5 miles. I got home and jumped onto my pool. It felt so good. I then did my kettlebell workout;  3x5 goblet squats, clean & presses, 1 arm rows, 20 swings,  and 45 sec planks. It felt good.

And now for my shoe p*rn!

I got a new pair of Asics Gel-Nimbus. I love the melon color. I can't wait to run in them tomorrow.  I also got a new pair of Superfeet.  I also know when my inserts need to be replaced,  my Achilles starts hurting. But now I have new shoes and new inserts.

Quick Post

There is a contest over at RunToTheFinish and I thought I would post it here.  It's for these





a pair of Saucony Kinvara’s

so head over to the blog to get a chance to win.

Lot of Running

It's been another crazy couple of weeks.  We had another long trip; lots of hours in the van, fun times with cousins and hanging on the beach.  We listened to a good audio book during our long ride.  It's called Seraphina, by Rachel Hartman.  I got it from the library and all 3 of my boys enjoyed the story.

I was able to get 20 miles of running in during the week, almost all of them on hills.  My glutes got worked last week.

I wasn't able to do kettlebell, and now I feel behind.  It will be hard to keep it up this summer, but I will try.  My aim right now is for twice a week, plus one more day of push-ups and pull-ups.  I'm going to ramp up my running.  I've lost interest in the 10k plan, so now I'm just going to run.  I'm going to aim for 23-25 miles per week.  I was going to do 5 miles 5 times a week, but I may do two days with 4 miles, plus kettlebell.  I don't know.  Right now, I'm planning on starting a summer project.  I'm going to strip the wallpaper (the layers and layers of wallpaper) off my plaster walls in my bedroom, then paint (after they get patched and sanded!).  All of that work will make it hard to keep up kettlebell. I don't want to lose my strength that I've work so hard to gain, so I will just have to try and make it happen.

The Summer Craziness has Begun

It's been a rough couple of weeks.  Two weeks ago my mom called to tell me my dad had been admitted into the hospital because his lungs were full of blood clots.  The next day I was making the 8 and a half hour trip up there to be with them.  I stayed 5 days.  When I got back I managed to have some sort of stomach bug.  At first my husband and I thought it was an ulcer or reflux from the stress, but seeing that a week later my daughter was throwing up, we now think it was a stomach virus.  The traveling and illness have made it difficult for me to keep up with my workout schedule.  I didn't take my kettlebells with me, so they were on hold for a week.  Yesterday was the first day my run felt good.  It was still difficult.  The workout was a 3x mile repeat with 400 recovery.  I walked the recovery.  I was able to make my times on the mile, but only because I walked during recovery.  Still it felt good.

Tomorrow is supposed to be my long run but I'm heading back on the road.  My daughter is going to Governor's School, and I have to take her.  Next week is kind of crazy too.

Right now, I'm glad that I don't have a race plan.  I've been following a plan for a 10k but there isn't a race, which is good, because I'm losing my desire to push extra hard.  I'm worn out.  I enjoy running, but right now anything extra is very hard.

The boys have started baseball and the swim season has started back up too.  This means lots of driving and time away from  home.  I can run while the kids swim (or I could swim if I wanted), but kettlebell is going to get more difficult. Most of my yoga in Yin right now.  I need calm and lots of long held poses focusing on the breath.

The week ahead is another one that kettlebell will take a back seat, running won't happen much either.  I'm going to just go with it and hope that the week after I can get back to my normal.

Spring time is here

I've been enjoying the spring weather, at least enjoying it when it's not raining.  This week has been good so far, training wise.  Things have been crazy at home with school.  The 16 year old takes 2 classes at a college, and has finals coming up.  She's never done this, and she's been nervous and studing a lot.  We are also finishing up with piano and orchestra.  Next week is concerts and recitals.  I'm still doing well with my 10k "Own It" training plan.  This week was a bit easier, but it's still feeling good to hit my speeds during the workouts.

This week's plan:

Monday-rest day

Tuesday--30 minute run + kettlebell (did Kettlebutts which included single leg deadlifts, 1 arm swings, lunges and snatches)

Wednesday--4 mile run; 5x3 minutes is zone3 + core work on the balance ball

Thursday--2 mile run (in my minimalist shoes!) + kettlebell (did 5x5 deadlifts @79lb, double cleans using 2 26lb,  just 2 double push-presses, push-ups, pull-ups, and x10 heavy swings)

Friday--plan is for 4 mile run + kettlebell--Turkish get-ups, renegade rows and snatches

Saturday--yoga day

Sunday--6 mile run with last 10 minutes faster than race pace.

The weather looks nice this weekend, but my husband is working plus we have company so no hikes planned. Maybe the next weekend.