Monday - jog 4 miles easy (10:00 am)
Tues - 6 miles total, Billboard run, 6pm. (1 mile w/u, 1 mile c/d - 4 of the hills series that is around .9, I think that's what we said, anyway close to a mile). Awesome workout!

Wed - walk 30 min
Thurs. - 9.5 miles from my house, with Amber am, yoga at Kelly's pm
Fri - walk 30 minutes
Sat. - walk 30 and worked on the house all day, which late in the evening felt like I had a good workout.
Sun - 5 miles total, started after 10:00 this morning. Started working on the house this morning early, got to a stopping point, it was cloudy so I decided to go to the trail. While we were driving to the trail the clouds all went away, and the sun was out bright. The plan for today was a tempo run. I ran 1 mile w/u and then 3 miles tempo, and 1 mile cool down. My sister, Linde, rode the bike with me. My tempo miles were 8:39, 8:37, and 8:37. These were about 30 seconds slower per mile than 1 week ago in south LA, obviously because of the heat. It was nice to see Becky on the trail and to realize that there was another crazy individual out running in the heat. My thoughts went to the 1/2 marathon several times and I kept thinking 13.1 is a long way in this heat, I was really glad that the run for today was only 5. Overall, I feel good about the run. When I get to the 1/2 at the end of June that starts at 6:00 am, I will just keep telling myself, "you ran your training runs in hotter weather than this, keep going girl."

Monday - 5 miles with Vicki and Dawn. It was nice to run with them again and at a different location, Country Club Rd, I think????
Tues - ran 5 miles - tried to run up the hills a little harder than my regular effort.
Wed. - walk 30 min. with my sister, Linde
Thurs. - walk 30 min. with my sister, Linde am - went to Kelly's yoga class
Fri - 14 miles, started 6 am. I averaged 9:34 per mile today (left the Garmin running during the water stops.) I felt a little better about this run today because I finally felt a little better while running. I am hoping that I am finally getting a little better accustomed to the heat. I used 2 gels, and stopped for water 6 times so I think the gels helped a lot. I have, however, lowered my expectations for the 1/2 marathon in Ridgeland. I had originally thought that I might be around 15 - 20 seconds slower per mile than my Feb. race in N.O. Now after this 14 miler, I think it will be closer to 30 seconds - 1 minute slower per mile. Hopefully, around 9:00 - 9:15 per mile. I do think that I will be ready "heat wise" by the end of June.

Sat - rode the bike while Chad and Scott ran a speed workout in the park in Golden Meadow, LA (almost 7 miles).
Sun - today I ran a total of 7 miles. It was runners choice. The plan was to run out 3 miles at an easy pace and then the choice was to either run an even pace tempo run back 3 miles, or to run a progressive tempo run (trying to lower the time for each mile back). As I turned around, to head back, I decided on the progressive run. I ran the following mile times: 8:51, 8:40, and 8:23. Then I SLOWLY, very slowly ran a mile cool down. Started the run at 9:00 am.

Ended the week with 31 miles running, 4 miles walking, 6-7 miles biking, 1 yoga class. (Still no weights, BAD).

Wow - it seems like time is going so fast, I can't even keep up with my posts.
Last week went like this:
Monday - Jog 5 miles easy with the heart rate monitor set to beep if I ran over zone 3. This turned out to be a really long 5 miles, it keep beeping and I would slow down, beep, slow down, etc. etc. It was really hard to run that slow, which means I am normally running my recovery runs too fast. I need to be sure to use the heart rate monitor more, especially on my recovery runs.
Tues. - 3 miles easy am -/ pm - 6 miles at the billboard run, (hill series, almost 1 mile repeats).
Wed. - walk 30 min. - (worked like a dog at my sisters - a very small pay back for all of the remodel help that she has been doing since Dec.)
Thurs. - 9.5 miles with Amber am, yoga pm, 3.5 with Audrey after yoga, behind Anatomies (tired legs for this hilly pm run). Sorry for slowing you down Audrey!
Fri - walk 30 min.
Sat. - 6 miles
Sun - walk 30 pm

Ended the week with 33 miles running, around 6 miles walking, 1 yoga class @ Spiers Fitness Center.

Monday - easy jog on the treadmill, 3 miles. One step forward in the remodel - this was the first time that I have been able to use the treadmill since all the renovations started. It felt like a big step forward, still a long way to go, but this tiny step was therapeutic.

Didn't get into New York City so now I have to decide on another fall marathon. Considering none -just wait until Houston, Stennis, San Antonio, Baton Rouge, Memphis, etc.

Tues - at Thames 1 mile w/u 6 X800 and 1 mile c/d. Thanks to Becky, Vicki and Audrey for working with the groups. It's nice to be back at the track with others who are working out. Glad that Chad was home and able to join us.

Wed. - walk 30 min.
Thurs. - 12 miles with Amber
Fri - walk 30 min.

Sat. Blueberry 5k - 24:40, not a good 5k time, but enjoyed being back at the races.
Sun - 5 miles - very easy (zone 3 with heart rate monitor) 2/3 of the run was on grass.
End the week with 30 miles jogging, 4 miles walking, and 1 yoga class at Kellys

Monday - 3 miles easy, slow on the treadmill
Tues - yoga at Spiers Fitness Center am - pm - 6 miles total at the track at Becky's Tues. night track. 1 mile w/u, 8 X800, and 1 mile c/d. Thanks to Kily for sticking this one out with me. It was a longer workout in trying to prepare for the half marathon at Ridgeland. 3:42, 3:46, 3:46,
3:45, 3:45, 3:44, 3:45, 3:43.

Wed. - yoga at The Yoga Room - walk 30 min.
Thurs. - 9 miles with Amber (the cooler temp. this morning made for an easier run this morning than most of our long runs lately) We knew to enjoy it, it's probably the last little cool front for a LONG time.
Fri. - jog easy for 3 miles
Sat. - tempo run - 1 mile w/u, 3 miles tempo - roughly at 8:30 pace and 1 mile c/d
Sun - walk 30 min.
Ended the week with: 2 yoga classes, 26 miles running - a very slight taper for the half on the 28th, 4 miles walking.
Monday - walk 30 minutes

Tues. - had planned on 400s at Thames, but my sweet sister came in town to help me unload the storage shed so that I could get it out of the yard so instead of 400s, I walked 30 minutes.
Wed. - 5 mile hilly loop with 8 X .25 pick-ups, during the 5 miles. Yoga at The Yoga Room
Thurs. - walk 30
Fri - 1 mile jog and 20 min walk with Linde, my sister before we headed to Jackson for some shopping.
Sat. Renaissance Half Marathon - Linde dropped me off at the race around 5:30 for the 6:00 am start. I was able to find my sister-in-law, Sonja, who came from Hazelhurst to watch the race. We also located Amber and Leanna (runner from the Jackson area). I knew that Amber and Leanna would be running faster than I wanted to run so I started off with them but quickly slowed to my pace instead of their quicker pace. This was hard. I would look at my Garmin and try to slow to my pace and then I would look up and see Amber and Leanna and want to speed up to stay as close to them as possible. This went back and forth several times and then I had to try to stop watching them and try to stay on my pace, my game plan. I was surprised that I felt REALLY good for the majority of the race. The gels really worked wonders for me in this race. I ended up using 3 gels and really think they prevented me from crashing. I felt really strong most of the race. I ended up running 1:54. I told Kily a couple of weeks ago that I thought 8:45 would be the best that I would be able to run. That is exactly what I did. I was secretly hoping for a little faster, but with the rolling hills and the heat, I am pleased. The morning clouds were PERFECT. I think it would have been a totally different race for me if the sun would have been out. This was a great race, well put on and a really pretty course. I would highly recommend this race to everyone. What a great time. I also thought that this would be my one and only attempt at a half in this type of heat, but I really enjoyed it. I hope to make it back next year. It was nice to visit with Terri, Amber, Leanna, Joni, etc.
After the race we headed on to Vicksburg stayed there Sat. night and then on to Natchez today and then back home. Fun weekend, now back to the grind.

I ended the week with 19 miles running 9 miles walking and 1 yoga class.

For the next week or possibly 2, I will be cutting my weekly mileage in half to give myself another little break. For me, these little mini breaks are really important and hopefully will continue to help me to stay injury free. After the break, I will continue with my weekly long run, training with Amber as she trains for NYC, but I really want to focus on 5ks for a while, into the fall. Looking forward to it, after my break.

Sheryl - thanks so much for the well wishes. When are you leaving for FL? I hope that you will continue to stay active with us so that we can follow your training, life, etc. Please stay in touch.

Ginny - great race and just a couple minutes slower than your PR if I'm not mistaken, which is terrific given the time of year (even overcast the humid air is different). Much as I like (or rather, don't hate) heat, I had a real struggle with the 10k run in the Heatwave Triathlon a few weeks ago also in Ridgeland - I felt absolutely drained by the time I was through, so I admire all of you who were able to make it through 13.1 miles on Saturday.

We will be around until the end of July sometime and I hope to keep making Tuesday track except perhaps for July 15th (may be in Oxford painting my in-laws garage). Of course I have some hope of running a half this fall in this area (if I don't end up staying in south Florida longer) - so maybe I will be running with some Pacers then.

sheryl c.

Great run Ginny!! Maybe the half will be your forte'!! See ya!!

_________________
Catch you on the run!! Audrey

Mon - June 30 - walk 30 minutes with Linde
Tues - walk 30 minutes in with Linde
Wed. - first run since the half, jogged an easy 3 miler
Thurs. - 8 miles easy with Amber, well as easy as Amber can possibly run (ha ha). We ran on the Trace to give ourselves a nice break from the hills.
Fri - Chad wanted to go to Ocean Springs to run the Wesson 2 mile race. Now you know that I couldn't just go and watch so I jumped in too. Chad came in 3rd place @ 10:57. Chad came in behind a MS State runner, and a 17 year old high school runner. The last 2 races he has not had "good legs" to start the race. Hopefully, he will soon adjust. I ran 15:09. Considering that I have not done a lot of shorter speed workouts, running the half last weekend, and an 8 miler the day before the race, I am very satisfied with this time. I noticed that I say that a lot, " I was satisfied with the time." I mentioned to Chad that I say that a lot, and that possibly I could run faster if I wasn't so satisfied most of the time. HUMMMMM!

On the other hand, I am typically pushing the limits of my training so I feel for most races, that I have done all that I could do, which is why I am satisfied I guess. (except sometimes I should do a little less and I could obviously focus on long distances, or shorter stuff, but that would get boring, right?) Just thinking !!!!!!!!!!!!!!!!!!!!!!

Wesson 2 mile Results
http://www.gulfcoastrunningclub.org/results/data_X.php?race=wesm&yr=2008

Sat. - walkd 30 minutes
Sun - ride the bike 30 minutes with Chad
Ended the week with 15.5 miles jogging (half my regular distance), 1 yoga class, 6 miles walking, 30 minutes on the bike.

Monday - jog 3 miles
Tues. - 30 minutes on the bike, with Chad running
Wed.- 5.5 miles at Canebrake with Amber
Thurs. - walk 30 minutes
Friday - walk 30 minutes am, ride the bike with Chad pm 5-6 miles
Sat. - was supposed to run the Catfish Festival 5k but arrived at 7:30 and the race was starting. I thought they were running the 1 mile first and then the 5k at 8:00, o'well, what's a girl to do? go to Houma for some remodeling shopping and forget the run. It was too hot anyway. It's amazing to me the difference in South LA to H'burg. You wouldn't think it would be that different, but the air is thick and HOT.
Sun - decided to just end this week easy. Will get back to serious running starting next week. Will ride the bike with Chad and walk the rest of the time if he doesn't run 30 minutes.

Ended the week with 8.5 miles running, around 4 miles walking, a little over 2 hours, easy on the bike, and 1 yoga class. Feeling like I had way to much recover this week. Will be ready to go next week - hopefully 25-30 miles running.

No daytimer (left it in the car - too lazy to go get it) - no memory.

Last week I think I ended the week with 26 miles, which was what I had intended (25-30). Monday -jog 4 miles easy, Tues. was a track ladder workout, 5.5 miles. Good workout Becky, thanks. Thurs. was 12 miles with Amber. Sat. 3 mile tempo run plus 1 mile w/u and 1 mile c/d.

Monday 21st - 4 miles easy
Tues. - 3 miles easy on the treadmill, am. I wasn't sure I would be able to make it to the track so I ran the 3 on the treadmill to make sure to get something in today. As it turned out, I was able to get in the track workout at Thames. Total of 6 miles - 1 mile w/u, 8 X 400 with a 400 jog in between, 1 mile c/d. It feels great to run on the track, even with the heat. It was great to have Audrey running beside me. We ran the first one way too fast, 1:40 - then we settled down and ran most of them around 1:49-1:50. Audrey is amazing. She is running in a weakened state, and could easily out run me. Hang in there Audrey, you are going to be so tough when you are well.

Wed. - walk 30 minutes
Thurs. - ended up with 13.2 miles with Amber. We are surviving the heat. We had a 5:30 start today. Each week we rotate putting out the coolers loaded with water, gatorade, and wet rags (if you haven't tried the cool, wet rags dipped in the ice water, give it a try, it is really a nice treat at each of our water stops). (we also put our coolers out the night before so that we do not have to get up any earlier to do that)
Fri - rode the bike with Chad will he ran 800s on the road. He wanted me to keep the bike at 11 mph for each repeat. (I am amazed at that) We ended with around 8 miles.

Sat. - went to Houma with Scott to run the Amanda Carpenter 2 mile race. If I am racing, I try to run my long run on Wed. This week I didn't remember about the 2 mile race, so we ran our typical long run on Thurs. I wasn't sure how I would run without the extra recovery day, but I wanted to run. The race was supposed to start at 8:00. At 8:00, we were gathered and they started calling for the children to come forward to run the kids race. The 2 mile race eventually started at 8:30 so I had several extended warm-up sessions. I am thinking to myself, "I probably did not arrive at the race properly recovered, and now I am running extra mileage before the race, it was cloudy when we arrived and even at the 8:00 start, but by the 8:30 start, it was bright and sunny, South LA is extra humid." For me, that is a lot of strikes, I thought I was finished before the start. Scott ended up winning the race running 11:46, I think. I ended up running a PR at 14:57. I do love the flat runs in south LA. (full disclosure - my Garmin said 1:96) My previous pr was 15:04. Feeling good about my running, and ready for more 2 mile/5ks. (Scott and I noticed that this race had about 50 males and around 100 females)