definitely back at it today. taught a pretty good spin class this morning, quick tempo.

after work, a tempo run with kily. 6 miles total with 3 being the tempo miles. first mile of tempo was 7:52, second was 8:01, and third was 7:45. my schedule called for three tempo miles at an 8 min. pace. we just ran another mile just to run more distance. i admit that the 8 min pace was tough, and i had to catch my breath between the miles, but kily was pushing me and encouraging me to keep going.

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Run! For your life.
Dawn

ate too much yesterday so opted for a 22 mile bike ride instead of yoga. plus i have some pain in my shoulder so i was worried some of the yoga poses might be difficult because of that.

this morning, a 5 mile recovery run.

_________________
Run! For your life.
Dawn

this weather just continues to help so much. yesterday morning, did 11 miles with kily. was supposed to do 10, but somehow i got talked into 11. i wasn't wearing my garmin, and i didn't ask kily when i finished, but our pace hovered around 8:30 - 9:00, probably shy of 9 min. average.

i officially started my training schedule this week so i'm happy with where my running is for the first week.

today, i will rest completely. i had a full weekend of everything else besides running, and i'm just really tired. i have to miss the run and meeting today due to having to go out of town to visit my parents. hope everyone has fun!

_________________
Run! For your life.
Dawn

taught a great spin class yesterday and biked for an hour inside last night.

today the legs felt great for the track workout which was 2 1600m repeats. i got excited when i thought the workout would get rained out, but lucky me, it didn't. it ended up being a great workout. ginny, audrey, charles and i did the 1600s and i was able to keep my pace at the 7:30 i was supposed to do. we also did one 800 which i did in 3:30.

i felt great about this workout and there is no way i could have done it without the crew. the days you don't want to go end up being the best workouts it seems. thanks guys!

_________________
Run! For your life.
Dawn

i'm going to learn to not run with kily! j/k, we had a great run tonight. the weather was just great, and we did 6 miles with the average pace being 8:55 or something like that.
mile 1 - 9:30ish
mile 2 - 9:11
mile 3 - 8:58
mile 4 - 8:48
mile 5 - 8:49
mile 6 - 8:05 - we like to give it a little more on the last one
this was a typical dawn run - start out comfortable and get faster. that's just how i like it, and i'm teaching kily to like it too! i'm proud of this run after last night's speed workout. my legs were a bit tired, but i was able to run comfortably while pushing it a little.

this morning, taught a pretty good spin class.

_________________
Run! For your life.
Dawn

i really enjoy yoga. i enjoyed that being my only workout yesterday too.

today after work, 5 miles with jim. i made him let me take it easy, but in typical fashion, we picked it up. the run ended up averaging out at 8:55 so it was easy for him and satisfying for me. i will say that our last mile was like 8:15. what is with me and those last miles????

tomorrow, SLEEPING IN!!!! a rare treat for saturday morning! sunday, an ungodly early start to do the lakeshore 10 miler in new orleans. i hope i get up!

_________________
Run! For your life.
Dawn

i thorougly enjoyed being able to sleep in yesterday morning, even though i missed out on what i heard was a great triathlon. not having to work at all before yesterday's game was also very good.

now, i got out of bed at 4:15 this morning and left shortly after at 4:30 for new orleans to run the lakeshore 10 miler. i met ginny and her sister-n-law there in the dark! there was a 3 mile and a 10 mile race. the first three miles was an out and back, and then we came back for the last seven, which was 3 1/2 out and back in the same direction. it was very very windy for exactly half the race which was the out part, but the coming back part was HOT! the sun came out and it was awfully humid (it was new orleans so should know). i kept my pace right around 9:08 and ended up finishing with that pace, in a time of 1:31. i ended with 12 miles total - 1 mile warm up and a very pitiful 1 mile cool down.

at the turn around point on the 7 loop, i was pumped and ready to push it in those last 3 1/2 miles. wrong. once i made the turn, my attempt to pick it up a little was futile. i held that for about a half mile, and mile 7 ended up being my slowest mile! i settled back in to my 9:08 pace and just stayed there, barely. i guess running into that headwind for 5 miles took out more than i had realized.

ginny and i both agreed that this was perhaps one of the more difficult races we've done. however, we agreed that it was good for us to make us tougher cause you can never know what conditions you'll have on the big race day.

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Run! For your life.
Dawn

monday, ran an easy 4 mile recovery run. was still feeling sunday's race a little. after work, taught spin class, and it was a pretty tough class.

the last few weeks, and especially the last few days, been having some back stiffness, soreness, and it's been super uncomfortable. today it was way worse and made me miserable all day. i opted to miss my tempo run (doing it tomorrow), and went for a massage. for a half hour, i had my back, mainly lower and right side, worked on. he said my periformis was putting some strain on my sciatic. after 30 painful, but great, minutes, i felt a lot better. i hate missing a complete day of workouts though!

_________________
Run! For your life.
Dawn

ugh, today was no fun! i was supposed to do a tempo run, but i cuoldn't hold my tempo, or even reach it for that matter. i started out with my warmup, when i got to the first mile that was supposed to be tempo, i just didn't have much in my tank. i decided to make it a progressive run. well, i progressed a little, but i just couldn't progress much at all. so, i threw speed, tempo, and everything out the window and just decided to run. so i did, 6 miles. i am not posting my pace.

i'm guessing the last couple of weeks, which i pushed myself pretty hard, along with sunday's race, have taken their toll on me. i have learned over the years that i'm very slow at recovering so i'm just taking this week as best i can. it's very early in my training so i don't want to overdo anything, and i need to listen to my body when it's telling me something.

i also taught a pretty tough spin class this morning. i usually don't elaborate much on these classes so i thought i'd share a little. i have been having the same crew in my wednesday morning class for a while now so i figured it was time to take the class up a notch. we've been pushing it a little harder, and i know they are pushing because they respond by groaning, whining, etc. at the end of the songs. i really enjoy my classes especially when the class responds. don't worry, i'm not cruel, most of their whining and groaning is them messing with me - they are a very sassy group.

so, today was a good day overall, except for the bug i swallowed. i think it's actually still in the back of my throat!

_________________
Run! For your life.
Dawn

thursday morning, an easy 5 miles. my legs finally felt a bit better. after work, kelly's yoga class, and it was a great class. was a bit sore yesterday!

ended up taking friday off, nothing really to do.

today, 14 miles. first time i've done this distance in a LONG time so i was a bit nervous. i left my garmin at home just to take a little pressure off, and the run went just fine. i took it back a little and probably ran about 9 to 9:15. i didn't really start to get tired until the last half or quarter mile. good run!

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Run! For your life.
Dawn

i haven't posted in a few days, but there hasn't been a whole lot to post. this is an easy week for me and until today, i hadnt' run since saturday's 14. was a bit under the weather sunday so just took it easy. monday, taught two spin classes, and OUCH. yesterday, had plans after work so i wasn't able to do anything.

this morning before work, my spin class go the hour long spin class they asked for. it was tough, but a great class. tonight, finally did a 6 mile run. pretty good run, but i kinda pooped out.

back on the horse though and will finish out the runs for my easy week.

_________________
Run! For your life.
Dawn

yesterday morning, an easy 4 mile run, which was painful! after work, a great yoga practice with kelly and audrey. i'm loving yoga and kelly is a great leader.

today, not sure what i'll do. i have my stuff to run, so we'll see.

tomorrow planning on running with vicki and her fella.

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Run! For your life.
Dawn

last week was an easy week, and i finished up with a pretty fun 6 miles saturday morning before i headed out of town to work.

sunday, i had a 22 mile bike ride.

today, i did 5 miles before work in the awful wind! tonight after work, i will teach spin class.

_________________
Run! For your life.
Dawn

i always dread the speed workouts, but i always am so happy i did it once i'm done.

tonight we did 3 x 1600. i hit my target pace of 7:30 with the first repeat at 7:35, the second at 7:28, and the third was 7:25 (i think). i was very proud of the workout. having the fun along with me was audrey, kily, and ginny, and they met their times and faster as well. i couldn't have done those repeats without them!

6 total miles tonight with the warmup, recoveries, and cool down.

_________________
Run! For your life.
Dawn

taught my wednesday morning class this morning. legs were kinda tired when i started, but it ended up being a good class.

tonight after work, had a nice 5 miles with kily and ginny. it felt great outside again, and we had a good time running together.

_________________
Run! For your life.
Dawn