"If we don't suffer enough we won't remember it."

4 miles avg 7:36

Nothing today.  It was cold and raining outside and I just didn't feel like doing it.  What is wrong with me?  I normally would run in the rain.  It's official, I'm in a running slump, or hit a bump, or whatever you want to call it.

Met Marie, Amanda, Josse and Desiree at 5:45 a.m. to run 7 miles.  It was 28 degrees outside and I thought, "Why oh why didn't I just run yesterday when it was 40!"  Avg 7:35 pace.

I waited until 10:15 a.m. when it was 40 degrees outside to do my run.  10 miles up/down Provo Canyon.  Avg 7:03 pace, but I feel like it's cheeting if I don't admit that I stopped 6 times.  Twice to drink (good excuse), once to check a text  message (good excuse), once to talk to Marie whe she passed on the bike (another good excuse) and twice because I was just tired and wanted to catch my breath (not a good excuse).  7:03 pace used to be a moderate run and now it feels more like intervals.

3 easy miles with Marie, Rebecca and Dessiree

I ran 4 miles with Marie down to the Make a Wish 5K.  We stood around for about 25 minutes before the race.  My 5K time was slower than my marathon pace last month, a sad reminder of how much conditioning and motivation to push myself I've lost.  We stood around for another 30 minutes visiting with people before going home.  We decided to catch a ride 1/2 way home with Melody and ran 2 more miles home from her house.  This was a very broken up run, but fun to be with friends.  

I decided I need to do some speed work.  I don't care much about having a fast 5K, but I also don't want to be embarrassingly slow either.  I'm going to do speed work with Melody on Tuesdays.  I feel like I've lost conditioning every week since the St. George Marathon and that trend has got to change.  My goal for next week is to end the week in better shape than I started.  I also decided my running clothes are out of style.  I need a new hat, the one I'm wearing is 13 years old and it looks it too.