Back to Training for the Half Marathon

Meet Linda for a long fitness walk and catch up time since we haven't seen each other since I came back from vacation. A comfortable morning with temperatures in the 60s but quickly climbing into the 80s as we set out. Maintaining a fitness walk pace of 15 minutes/mile we traveled along the Roanoke River Greenway for 3 miles and then headed up Mill Mountain. Mill Mountain is a local landmark with a children's zoo and a huge neon star at the top therefore giving Roanoke the nickname "Star City of the South". The old road leading up the mountain is blocked to through traffic and several stately old homes are on the lower portion of the tree lined road.

One of the two archways on the road up the mountain - I remember riding up this road and through these archways as a child. The ride up was as exciting as the zoo to me when I was a child.

The star overlook is a must see for vistors to the area (there is a well maintained road leading to the zoo and star connecting to the Blue Ridge Parkway). This is also a popular destination for a romantic interlude.

Roanoke is a beautiful large town/small city located in a valley surrounded by the Blue Ridge Mountains. The Blue Ridge Parkway and the Appalachian Trail are nearby. Jogging back down the mountain we discussed our upcoming half marathon(me)and marathon (Linda) at Douthat State Park in September . This is my first half marathon and my goal is to finish on my feet. We're claiming 9 miles for this fitness walk with some bursts of running. Serious trail running coming up this Saturday - stay tuned. I will spend the rest of the afternoon labeling some books for my other passion Bookcrossing !!

Creatures in the back yard

Looked up from my reading when I heard a squirrel angrily fussing perched on the fence, just below him Virginia the cat was chewing on grass....think maybe the squirrel was talking to the cat? Back to my reading and time to put away the camera...

Warning : Minimal Running Content

Once a week or so, I like to have an at home day where I do not move the cars - gives me a chance to catch up around the home and reduce car exhaust emissions. Today is one of those days. First, I made a batch of roasted pepper basil pesto with the basil picked from my little garden. Pesto is incredibly easy to make - fresh basil , garlic, olive oil and other veggies if you like. Marinated artichokes are also good to add in the mix. I just root around in my fridge to see what I have to add. Put the ingredients together in a blender ( I use a little Black and Decker chopper), blend to a thick consistency and you're done. I spoon the pesto into a ziplock bag and freeze - thawing and pouring out what I need and refreezing the rest until the next time. Freezing is simple and the pesto is wonderful to mix with pasta for a quick, delicious meal. I grate fresh parmesan cheese over the pesto just before I sit down to eat. Pine nuts are generally added to pesto but I am not so fond of them so I just don't bother. Secondly, I finshed a little pink sweater I knitted for a friend's child. I worked on this sweater poolside while on vacation in Key West and also knitted in the airport on the way back home. I was able to carry my knitting needles in my carry on backpack - wondered if I could do that but seemed to be no problem at all. Hard to imagine knitting needles being used as weapons but just never know ..... Plan to read the rest of the day....Will run along the river greenway tomorrow and then back to work for 3 consecutive 12 hours shifts - will run again Friday and Saturday.

Back Home

Two short flight delays due to stormy weather but no other problems getting back - an indication of a great vacation/holiday is that you are happy, rested and ready to face work again! I'll always dream about living in Key West but I believe it's best left a dream - expensive place to live, always hot and what about those storms....can keep that calm, unhurried KW attitude and grow tropical plants on my back patio as reminders.....here's what was greeting me at home... my "special needs"cat Virginia we rescued from the local SPCA (her special needs are she needs a lot of attention), a beautiful sunflower growing in the midst of my basil patch compliments of a local squirrel, and fresh cherry tomatoes picked from my little city garden..... just like the t shirt saids, "Life is good."

Yes, I Do Smile When I Run!

Last day in Key West and I plan a quick run this morning. Official pictures from the race now on southernmostrunners.com and yes I was smiling in the heat!

5k performance in hot,humid,wonderful Key West

Ran the Cast Guard 5k in ~34 minutes and grateful for that time! Soaked in sweat by the time I ran 1/2 mile on the hot, flat asphalt - one aid station with cold water at the 1 mile mark. Course was a out and back so hit the aid station twice - drinking some of the water and pouring the rest on my shirt in an effort to cool down as suggested by Jeff Galloway in his books on running. Not wearing a ball cap (use plenty of sunscreen on the face!) and wearing wicking fabric clothing makes a difference. I now have the tshirt to prove I've run in Key West!

Running in Key West Paradise

Just ran ~4 miles south on Whitehead and back north on Duval. Back to the resort for rest beachside - temps in the upper 90s!