Yes there is the “race factor” – always speeds me up too – and stopping for water is its own thing (plus avoiding the trash lane of discarded cups). I actually read (on Runner’s World) that your long training runs can be as much as a minute slower than goal pace, so maybe check out some of their articles (and half marathon training plans) just for info. But it sounds like you’re in good shape!
So proud of the DC (and elsewhere) walkers . Those are some meaningful steps. Your discipline to running is noteworthy, fireandrain!
Enjoy your Florida stay, MoWC. It is just gorgeous here right now!
I took out my yogurt maker tonight. All the while DH was muttering something about a bet that I wouldn’t eat all of the yogurt I make, lol. I’ll show him by making tuna salad with it tomorrow. He’s in recovery mode after the long flight from Asia so today I made whole wheat banana blueberry kefir (pan)cakes for a late lunch. Superb!
For some reason my legs and knees are a little sore. I took a break from running the last two days. I don’t know what’s up because they’re achy even with walking. Hoping tomorrow will be better.
Busdriver I am impressed that you can run that far at that pace and with blisters, too.
Thanks, FallGirl. I think I could run a lot farther and faster if I was actually in decent shape and didn’t have all this scary body fat. I think running longer distances is just muscle memory for my body, not actual conditioning. But whatever works!
Thinking about going to the march in Seattle. It’s not really my type of thing, but it would be interesting to be there and be part of it. Plus, it’s at least 3 miles of good walking. 
For those having difficulties having their docs cooperate with the aortic ultrasound, are you dealing with your GP or a cardiologist? I think the latter would be much more amenable to ordering the test. When I told my cardiologist what happened to my friend, he immediately offered to have me scheduled for the test without me even asking.
This was a GP. I had a cardiologist that I went to when I was having heart palpitations, but I didn’t feel like he was really taking me seriously. I was turned down for long term disability insurance because of some of the notes that the tech wrote down on my echo, which the doctor didn’t bother to tell me about. I think I might bypass it all and go to lifeline screening. They have a package for $149 that includes the abdominal aortic ultrasound, also adds carotid artery screening, peripheral artery screening, osteoporosis, and I think you can add atrial fibrillation screening for a bit extra. Actually, my insurance has paid for this kind of screening package for a number of people that I’ve talked to, so maybe it could be free.
Oh my God, I just had some Ellenos lemon curd Greek yogurt. I have never tried it before, but someone on this thread recommended it. Just about the best thing I ever ate. I don’t know why the lemon is so much higher fat than the other flavors, but that was delicious! I ate two full servings…
Resistance is futile, bus! 
(I grabbed a cranberry one as my dinner at the school cafeteria tonight… yummmmm!)
Ooh, cranberry, I’ll have to try that next. And the marionberry looks fantastic, too.
Cranberry is a seasonal deal… in the summer, it was peach, then pumpkin pie, now cranberry. I am so going to steal their trade secrets, lol.
I love things that are tart, so cranberry sounds tasty. Better grab it while we can.
^ I wish yogurt liked me better…
Hoping to run outside today, but a combination of logistic factors so I ended up on the treadmill. But I ran 4 miles which is the most I have ever done. Could have kept going but I am trying to stick with increasing slowly.
Jealous of you runners and marchers. I am still sick. The only good part of that is that my appetite is dead, completely flat. That never happens to me.
I was supposed to run a 10K tomorrow but likely won’t because 1) I may be too weak and 2) I am on the organizing committee and it looks like I will be doing a job instead. Probably for the best.
3.5 miles this morning; easy out, less easy back – but not as bad as Monday.
Will have to try to find Ellenos yogurt; have never heard of it. I LOVE lemon!
I hope you feel better soon, Lizardly.
I too will look for Ellenos. I’ve never heard of it. The yogurt batch I made last night looks a bit runny 
. Maybe the active seed cultures from the Fage weren’t quite active enough.
4.5 miles of run/walk this morning. Off to do errands. I’m staying very busy today.
5.2 flat, pretty miles in Florida. Lots of old men playing tennis… (good for them)!
^ I am heading for the gulf coast (just south of Sarasota) next Thursday and plan to run/walk when I am there. Will be interesting to run where it is flat as opposed to here in NoVA where it is hilly.
Feel better, Lizardly.
Expect I’ll have 15-17k steps tomorrow for the march. Am getting off the Metro about two miles before the meet-up area to avoid crowds and get steps. My sign will have a CC shout-out! Please say hello if you see me!
Am having serious motivation problems with eating and exercising. Not even “don’t you want to avoid another heart attack??!?!” isn’t working.
Today was a Pilates morning for me - great workout. My hip and hamstring are so much better, movement is quite a bit more fluid. I think I have found the balance with Pilates and running.
Lizardly, I’m sorry you are under the weather. Get some rest.
CBB, sadly for us I think Ellenos is a regional brand - it looks delicious and sounds so good though!
Kudos to FallGirl. I am so impressed with your commitment to consistency in training. Slow and steady is the way to do it.
Editing because I missed a bunch of posts - CD, you DO want to avoid another heart attack. People like you are needed to keep fighting the good fight. March on!
Ellenos yogurt is regional to the Pacific Northwest, I believe. And yes, it’s amazing.
I’m still in Palm Springs. Yesterday I ran with the dog and did a short hike, too. I first did the hike five years ago and it took two hours and a walking stick–yesterday was fifty minutes and seemed easy. It was a really good indication of how my fitness has improved (Tahquitz Canyon hike–2 miles and about 400 feet of vertical).