Pine Belt Pacers Forum

Tuesday PM- 8 miles, WU, 6 good ones,CD- Ave 7:30/m for whole workout
Good 600 rep AB workout TUE AM

Wednesday- lift weights

Friday- easy day- whirlpool/stretch, 12x50AB

Saturday- 6miles- 2M wu, 6x800, ave3:10, 1MCD
Thursday- 5 miles easy-

Saturday AM- Good run, 10 miles, ave. 7:40/m, knee felt good

Monday- 5 miles ave. 8m/m

Hello Keith,

I hope you have a great trip and a fun and fast run @ Napa this weekend. You know I am jealous. Wishing I was heading west for a nice Napa Valley run. Looking forward to your report. Safe travels!

Be sure and tell Toby we wish him luck with his race. I'm sure you'll do fine---like you always do. Have a great time!

Thanks!
Wednesday- 5 miles, 1 M WU, 10 X 60 sec pickups, 2 M CD

Friday-easy 4 miles in CA, of to Napa today.

Hi Keith,
Congratulations for a strong performance (3:38:32) at the Napa Valley Marathon! -- Way to go!
How did you feel during the race?

I felt great! It was a slow start in rainy conditions. The first 5 miles was tough because I got stuck in the back of the pack because of a late potty break. It rained the whole way but not as bad as perdicted. It was supposed to be heavy rain with 10-20 mile head winds. The first half was rolling hills but the view was beautiful and I never realized when I was climbing a hill. I ran the first half in 1:50 and ran the second half in 1:48. My last 10K was the best where I averaged a little over 8:00/m. Toby had a great run in 3:37. I had a great visit and look forward to another trip out West if the opportunity arises.

Love is in the air and so is the Flu

Monday- think I'm over the CRUD! AM- 600 crunches
Lunch- 20 min cardio, lift weights

Glad ur feeling better Keith, it was good to see you Friday night..