Amen, MOfWC, I am in the same boat. I too have this psychological fear that if I go slower than I usually can run, my legs will not be able to move fast - ever.
I hate it when work gets in the way of exercise. The bright spot is that the boss really liked how I tackled the assignment. Maybe I can jog on the 'mill tonight. With niece in the house, I need to think about dinner first, then about exercise when I get back from work. Kinda reminds me why I got out of shape when kiddos were around. 
How is your hip doing, Bunsen?
Not great. My next appointment is in 3 weeks but I think I need to bump it up.
Hey, are you guys slow-shaming? LOL.
I’ll be first in line for the slow-shaming! Or maybe that should be last? Another outing for the mollusks this morning, but thanks to runningahead I can see that my pace is actually improving. Still spikes but not working at maximum effort all of the time. I had no HR this morning until I updated my Garmin - so had a higher than normal HR when I started. The good thing about this is that I truly am running by effort - can’t do more than what my HR allows.
PlantMom, you are going to crush your half. You are being very smart about your training. Bunsen, I’m sorry about your hip - I had really hoped it was improved.
LOL. I have a story. I was perched on my front stoop waiting for my Garmin to lock on and thinking about how I was going to instruct sabaray on her Garmin and the HR feature since mine never messes up and I clearly know how to do it all correctly! (By the way- it takes mine a few minutes to find the HR after it’s on my wrist) SO- off I go and look down to see my perfect low, start-of-the-run HR and it’s 173!!! So much for my perfect ruling of the Garmin! I wiggled it and stuck my finger behind it to re-seat it, and still 173! After a few minutes, it settled back to 126 before quickly rising due to the heat and humidity. So- I guess I won’t be preaching Garmin strategy.
HA. I followed the same strategy as yesterday- put the Garmin on, waited for my HR, it would register and then vanish. I was clinically dead, per Garmin. So I kept fiddling with it, HR would register then vanish. I said a few choice words, came inside to see if there was a Garmin issue, and of course I needed an update. Then it was fine. At one point, I walked down the hill from our back door and checked my HR - 178 walking down the hill! Uh no, don’t think so. Great when it works, not so great when it doesn’t.
^True BB, other people in the mix really alter the day!
Maybe it’s a good thing I started running later in life. “Fast” or slow - as long as I “go”, I’m ok with it! 
NYT article on the value of standing during the day - don’t look to burn a lot of calories, but the other benefits (prolonged sitting = increased risks for diabetes, heart disease, premature mortality and, not least, weight gain.)
http://well.blogs.nytimes.com/2016/06/22/how-many-calories-we-burn-when-we-sit-stand-or-walk/?smid=fb-nytimes&smtyp=cur&_r=0
Here’s something fun for today - best workouts for your zodiac sign! My suggested workout actually matches something I do.
http://www.oprah.com/health_wellness/The-Best-Workout-for-Your-Zodiac-Sign
Well, my sign started out sounding just like me! (Virgo) - then I got to the part that said my ideal exercise was Pilates and that I should branch out to the trampoline or trapeze for fun - no thanks!!!
Keep getting up earlier to beat the heat. When I left for the trail this morning at 6:10, it was already 81 degrees.
I.Hate.Summer.
Last night was a fast 3.7 mile run. We had the running club over for a cookout and it was a lot of fun. Everybody stayed around really late which was a blast, but it sure was hard to get out of bed this morning!
BB - sorry to hear that your hip is still giving you problems. I hope you’re able to get the appointment moved up and get some answers and relief.
Nrdsb4 - wow, 81 degrees already at 6:10. That sounds miserable! Good for you for getting out there anyway!
So according to my sign I should try barre. Have been meaning to although the word graceful does not apply to me.
Bunsen - hope your hip is better soon.
Ran a 5k on the hotel treadmill this AM. Averaging about 16k steps walking around, though we will be driving some today and then driving home tomorrow.
My friend who did the training program with me sent a link for a July 4th 5 k fun run so I am planning to do that.
Nrdsb4 - I dislike the summer heat and humidity, but like that I can get outside early. Kind of dreading the shooter days.
You don’t have to be graceful to do barre. Trust me. I’m not a big barre fan since I’m not great at keeping tippy-toes without cramping, but it doesn’t really require any grace per se. I’m the kind who trips when putting my pants on, lol. Which BTW I think yoga helps with insofar as I can right myself!
I have to switch wrists on my 235. The HR function leaves a scaly circular indentation if I leave it on one wrist too long.
Ran a timed track mile at an all-comers meet yesterday evening, in what I consider “heat”–it was about 78 degrees (F). This morning it’s nice and cool, in the high 50s, but it’s supposed to get warm this afternoon–high seventies again. I find myself wondering if the reason Oregon has successful runners is the weather? It’s rarely too cold in the winter or too hot in the summer.
Anyway, the mile was a “predict mile.” I ran 9:26, 32 seconds faster than last year’s mile, which is good. My pacing was very uneven, though. My lap paces ranged from 8:47 pace to 9:40 pace… My last lap was faster than lap 3, though, which I think means I have room to improve the overall time if I can get my pacing more even.
Well, off to do my “mandatory mile” (nice and slow this morning) before it gets any warmer.
Lap 3 is the hardest lap, in my opinion.
Boo on the hip, Bunsen. I hope you can get in to have it checked sooner.
I’m a Virgo, too, and this did not really fit me. Said I don’t want to get sweaty.
4.7 miles before work because I have a happy hour after work and won’t be able to do my little evening run on the treadmill. Business guest showed up with 2 dozen donuts this morning. I limited myself to 2, which I did NOT need.
I am fascinated by all this talk of low heart rate running, even though I understand about 10% of it. I just put on my shoes and run.
Which I did do yesterday, and unfortunately the only time I could do it was in the heat of the day, so I went really slow but my heart rate was pretty high because of the heat. I stopped several times to walk, too. 5.75 miles.
What I most love about this time of year are the early evening walks, when it’s cooled down but not cold and still light out. Talking a walk at 7pm is just perfection.
Good job on beating last year’s time, dmd77. My pacing is remarkably steady, I think because I only run to songs that have a very similar beat.
This was an interesting take on fad diets (this mentions Paleo in particular) from a dietician to the Australian Olympic team:
"The modern trajectory for most popular diets is that they burst onto the scene and gain huge publicity via support from traditional and social media, and uptake by celebrities and other people with popular influence. The rules are tightly adhered to by the first wave of followers, and because the rules of What Can’t Be Eaten typically make it difficult to eat as much as normal, weight loss and associated benefits are a common experience. Unfortunately for the diet, its next phase involves the take up by wider set of people and spinoffs by the food industry, hospitality industry and the secondary book/cookbook industry. Suddenly, there is a proliferation of Paleo cafes, Paleo dessert books, Paleo food products etc. And the next wave of devotees isn’t so committed to marching to the drum. They are Paleo-ish—choosing the bits and pieces of the diet that appeal to them. Or just replacing chocolate bars with Paleo Bars full of contrived ingredients. I’m sorry, but the only cavemen that ate such things were Fred Flintstone and Barney Rubble. Usually, by this stage, many of the benefits of the diet, especially around weight loss, start to flee because the opportunity to overeat is restored.
Whether it’s the reduction in results or the natural arc of our attention span, is hard to say. Nevertheless, it’s time for the Next Big Thing to take over, and the current pop diet will disappear until it evolves into a new form in about a decade."
I think Paleo can be a good way to clean up your eating on a very temporary basis and detox from sugar/ processed food etc. It is very hard to sustain it, which is why Whole 30 is only 30 days! It is hard to stick to it if you eat out at all, too.
This was my daughter. No question. I briefly thought about a Paleo diet but honestly, I couldn’t see how I could be truly compliant. There simply were not enough foods that I wanted to eat and I could see how very quickly I would cheat. The “recipes” I saw for Paleo compliant foods were also complicated (to my way of cooking) and required unusual ingredients. Liquid aminos are about as unusual as I get on a regular basis.