It will be three weeks until the Blueberry 5K which will be my next race. Other than devising a plan to cope with the heat and humidity, I must also figure out what kind of speedwork I want to do. Since I had problems motivating myself to complete last Tuesday's 2 x 1 mile, I'm going to concentrate on shorter distances---just not sure exactly what I will do.

The way I will cope with the heat and humidity is that beginning Wednesday, I will start doing my longer runs (over 4 miles) earlier in the day. That means that on Wednesday, Saturday and Monday, I will try to be be at the Gateway and running no later than 7:00 am. In fact, I'm going to try to get there as early as I can (after sunrise) on those days. If any of you want to do 5 miles on Mondays and Wednesday or 7 miles on Saturday at about 10-10:30 pace, let me know. If I will be running with someone, I am willing to get started as early as you need.

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Becky Ryder
hryder29@comcast.net
Hattiesburg, MS

Not that anyone is reading this, but I feel I must make a correction. In the previous post, I wrote that I would be running 5 miles on Mondays and Wednesdays and 7 on Saturday. That is not correct; I will be doing the 5 milers on Mondays and Thursdays. Anyone want to join me?

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Becky Ryder
hryder29@comcast.net
Hattiesburg, MS

I certainly have had issues with the heat and humidity, but I did manage a 30 mile week for the first time since August 2007. I made a major mistake of doing Tuesday's speedwork too fast. I've decided that I want to run a 1500 meter race at a regional Master's track meet and with that in mind, I did 12 x 200. The problem was that I did them at about 1:01 or 8:08 mile pace. I should have been doing them at about 1:02-1:03. I know that doesn't sound like much of a difference, but it was just enough that I've had sore hamstring since. I don't think it will be a problem; I just need to be careful with my speed at the track and with my daily runs.

If I have a good week and the soreness goes away, I'll try to run a fast (relatively speaking) 1500 at the Pacer Relays on Saturday. That will give me a gauge as to whether I can be competitive at the Masterls meetts.

Here's the summary of the week's training:

Sunday - 7 miles @ 10:42
Monday - 3 miles @ 10:22
Tuesday - 5 miles including 12x200 @ 1:01 (8:08 pace)
Wednesday - 3.25 miles @ 10:47
Thursday - 5 @ 10:33
Friday - Rest
Saturday - 7 @ 10:27

30.25 miles run
11 miles walked
3 weight lifting sessions

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Becky Ryder
hryder29@comcast.net
Hattiesburg, MS

It seems that I've suffered a non-running injury that will force me drop my crazy idea of competing in the 1500 at some upcoming Master's track meets. Last Thursday, while pushing the lawn mower up a slight incline, I felt a pull in my arch. It was sore that night and on Friday. I rested Friday and ran a 1500 at the Pacer Relayst on Saturday. It didn't hurt much on Saturday, but on Sunday when I stepped out of bed, I could hardly put weight on the left foot. After limping around for a few minutes the pain eased. I've had PF before and the symptoms are the same. I've decided not to run until it no longer hurts when I arise each morning. It seems to be getting better. Yesterday and today I biked for a little over an hour. I suppose I'll be day to day with my return to training, but I have dropped the idea of racing the 1500. I think the 5K is more my distance.

Last week's training was nothing special, so I won't post anything other than to report that I ran 21.5 miles, walked 8 miles, biked 14.5 miles and did 2 weightlifting workouts.

_________________
Becky Ryder
hryder29@comcast.net
Hattiesburg, MS