Tues. Oct 23 - walk 30 min.
Wed. - walk 30 min. treadmill
Thurs. - bike 10 miles, hilly course, pushed the whole way
Fri - bike 5 miles, kept it nice and easy
Sat. - walk 30 min am, and 2 miles pm with the family from AL
Sun - walk 30 minutes

Getting back to the running but trying to keep it low key and easy this week.
Monday 29th - biked with Chad 7 miles
Tues. - 5 miles total, Tues. night track - 6 X 400 with equal recovery and 1 mile w/u & 1 mile c/d gradually starting to add some ab work.
Wed. - yoga @ The Yoga Room am - 9 miles with Amber, yikes, back to back hard runs. This week, with the cooler weather, we moved our run to 4:00 pm. Amber had 18 today. It worked out well, felt better than I expected, and this way I should be ready to race on Sat. if I decide to run the Larose, LA 5k.
Thurs. - bike/walk with Chad 30 + min.

Fri - walk 30 minutes pm
Sat. - 5k race in Larose, LA - B's Buddies run This race ran over the intercoastal bridge in Larose, (that was fun). 24:00. Ok with the race, but my race times are really stagnate. I realized that I must go back to running lots of 200s for my 5k times to improve. Problem is, I am starting my training for Houston and will not have time for many 200s, bummer. I wish I could effectively train for 5k's through marathons all at one time. That would be really cool. 5 miles total today.

Sun - walk for 50 minutes on hills. Today, I lifted weights for the first time in months, maybe all year, can't remember.

Ended the week with 19 miles running, 1 yoga class, 1 weight session, some biking and walking.

Monday - 5 miles easy, 6 X 10 seconds sprints

Tues -yoga at Kelly's am. Great night at the track. Thanks to Becky for keeping us going to the track and being willing to make the committment to the group. Basically, we had 2 groups - one group ran 600's and our group did mile repeats. To be honest, mile repeats are not my favorite but for marathoning it is highly recommended so I am committed to doing more this year. We all started with a 1 mile warm-up. Then our group (Dawn, Charles, Audrey, and I) ran 2 mile repeats with a 400 recover, then 1 800, and a mile cool down. I ran 7:26, 7:31, and then 3:36 for the 800. The goal for the mile repeats was 7:30-7:40 pace. We all ran our goal or under. It definitely helps to have a group to run with to help you push through the workout. We were all excited to complete the workout at our original goal. Lifted weights (arms, legs, abs)

Wed - easy bike for 30 minutes, avg. 12 mph, hills (hybrid bike)

Thurs - hill repeats today. total of 4 miles - 1 mile w/u, 6 hills - avg. 1:14 per hill, 6 X 200 avg. 1:45, 1 mile c/d. good workout. The cooler weather seems to be helping my recovery time. I felt fine today, even though we ran the hard workout on Tues. night. This summer I really noticed my recovery time being SLOWER than what I am accustomed too. I will continue to monitor my recovery to see what my training will be this fall.

*SMART* That's what your training will be. Every since you got serious about your running, that's the way it's been. I guess it's that great advice you get from Chad?

_________________
Becky Ryder
hryder29@comcast.net
Hattiesburg, MS

Thanks Becky! I always appreciate words of encouragement from "the old coach" and others. SMART until the racing addiction takes over. Ha Ha I told myself that I would keep my racing to 2 races per month while training for Houston, but I can already feel it getting hard to stick to that plan. I will still try to rein myself in on the racing, we'll see, to be continued.......

Fri - walk 30 minutes
Sat. - walked 30 minutes at the Heritage property after helping with the Eagleman Triathlon. Wow, that was impressive. I am not good at watching these types of sporting events, because if I am watching I always wish I was a participant instead. Even though I did not want to swim or bike, just being there, I really was "caught up in the event" and wished I was a participant, for a minute. I doubt it, but at least now, after watching it, I will say it's a possibility. Let me just say, "Kelly you rock!" So many other friends were involved, I won't try to name all of them, but it was exciting to see you perform. Way to Go! Saturday afternoon I headed to New Orleans for the Sunday Lakeshore 10 miler.

Sun - ok, I have been REALLY excited about this race for a couple of weeks because to the location and running along the water (love the water). TODAY - was there water? I was hurting so bad, I could barely see any water. You had the option to run 3 miles or 10 miles and you could change your mind during the race. Of course, I signed up for the 10 miler. The race went like this - 1.5 miles into the wind, 1.5 miles back to the start (thought about ending it at the 3 miler), crazy - decided instead to keep going - real crazy. 3.5 miles out, 3.5 miles back. Becky says I run smart, and most of the time, I would say that I do try real hard to "run smart", but then you have crazy spells, brain cramps, etc. like today. I had a goal to try to run 8:10-8:20 pace. One would think, if you get out of your car and the wind is blowing 20-30 MPH (guessing) out of the east, and it's really humid, you might say to yourself, ok, today I need to change my game plan. Did I do that, NO (dummy!). I start the 10 mile race with my same intention, to run 8:10-8:20 pace (who do you think you are superwoman, no you are not). I did that for 3 miles and it was down hill from there. I ended up averaging 8:57 pace, which is my marathon race pace, NOT my 10 mile race pace, ouchee. Now my memory is not great, but I really believe this is one of the toughest races that I have run, (including my marathons). In fact, when I ended the race, for a few seconds, I thought I might barf, I kept walking, then I was getting weak and made it to a post and leaned on it for a few seconds and then I felt I better keep moving, when I started back walking I was wobbling for several steps, better get back to the post. All of this was probably 30 seconds to 1 minute. Although I have seen this in others, mostly on tv, but some in person, I have never experienced the exercise induced wobble. Scary! Dawn and I ran a 1 mile cool down, back into the wind for a half mile, I could barely run. It is AMAZING to me what the wind did to me today and this evening. The most wind that I have ever raced in. After the race and even this evening it is nearly the feeling after running a full 26.2 miles. Weird! I am glad that I ran the race, I hope to be able to use this race many times, mentally, because I finished it, and I think that was the best I could hope for today. Great to spend some time with Sonja (my sister-in-law) and Dawn at the races.

Monday - 5 mile easy recovery run. It took about 15 minutes to loosen up, but this was a great run. I was being sure to run really slow, so it was very comfortable after the first 15 min.

Tues. - lifted weights - arms, leg extensions, squats, lunges, push-ups, back extensions. ab work. Tues. track - 6 miles total - 1 mile warm-up(w/u), 6 X800 (2 laps on the track) with a 1 lap recovery jog between 800s, 1.25 mile cool down (c/d). Averaged 3:47 for the 800's.

Wed - 15th - walk 40 min
Thurs - jog 5 miles easy
Fri - 12 miles with Amber at the trail 9:38 pace with water stops included (didn't stop the Garmin at the water stops)
Sat. - 3.5 miles, 3 mile tempo run @ 8:00 pace
Sun - walk 30 min.
Ended the week with 31.5 miles, 2 yoga classes
Monday - jog 5 miles
Tues - billboard run - Audrey, Charles and Kelli made it to the run, everyone kicked my butt. We did a 1 mile w/u, then out/back and out/back. The Garmin registered .86. Out - 6:44, back 7:15, out 6:56, and back 7:20. It's funny, I always say going back is tougher, but I have never noticed that my times are slower going back too. It was a great run. Be expecting fast times this weekend, from Kelli and Audrey (Charles is not running). I am glad that I am on race restriction (2 per month max.)

Is this a self-imposed race restriction or has Chad put you on a budget because you've been spending so much money on entry fees? Just tell him he needs to win another fishing tournament.

_________________
Becky Ryder
hryder29@comcast.net
Hattiesburg, MS

Self-imposed, of course. Chad would give me the world, no restrictions from him. I imposed the restriction because of my tendency to race, possibly, too much while training for marathons, and this leads to peaking to soon, I think???????

I officially started my training for Houston this week. I have been training because I wanted to run the 10 miler in N.O., and I think I will run the 10k in Mobile next week, but this week is my official start for Houston.

Tues. night after the billboard run - weights, lunges, squats, ab work, back extensions, push-ups.

Wed. - rode the bike for 10.5 miles, jog 1 mile.

Thurs. - rode the bike with Chad for 8 miles
Fri - nice surprise today. I had a 14 miler scheduled. I forgot my Garmin which you totally get spoiled with. I had a loop that I thought was 13.5 miles. I put out my waters Thurs. evening and headed out on my run. It was windy so I decided to "just get the run in," especially without the Garmin to keep me on my goal pace. When I run without the Garmin, I estimate 10 minutes per mile. I figure with water stops this is fair. When I made it around the loop to a point where I knew that I was 4 miles from home, I needed to added another half mile (5 minutes)to get to the correct time for 10 minutes per mile. I ran down an extra street to get the other half mile, and then finished the run. I picked it up the last 2 miles, which were into the wind (first 4.5 into the wind also). When I got home, I figured my total time based on 14 miles and the pace would have been 9:51 for the 14 miles(from picking it up the last 2 miles). I was ok with that effort. Then I had to run some errands so I drove the loop to discover that the loop is actually 14.7 miles, I added the extra half, so I ended with 15.2 miles. So my pace was actually 9:04 which is just over what I hope will be my marathon pace (8:58 pace, 3:55 - the goal). That was very exciting to run that, and just be running to "get the run in." Good run in South LA.

Sat. - walked 2 miles with Lisa(sister-in-law) and Linde (sister)
Sun - walked 50 minutes with Lisa
I had intended to get in a 3 mile tempo run, but didn't get to it, so I ended the week with 26 miles (goal was 30).

Monday - am jog 5 miles easy, at the end of the run I did 8 X 10 second sprints (using the term loosely). windy, chilly run. pm - lifted weights, ab work, back extensions, push-ups, squats, and lunges.

Tues. - 5+ miles total - 1 mile w/u, 3 mile repeats, 1 mile c/d. 7:35, 7:25, and 7:18. The goal was 7:30. Great workout, loving the cold weather (for running only), nice to have others on the track to pull you along.
Wed. - lifted weights, lunges, squats, ab work, back extensions, push-ups.
Good run with Kily and Dawn on the trail. 5 miles around 9:25 pace, I think.

Thur - walk 30 min
Fri - walk 10 min., jog 10, walk 10
Sat. - Charity run 10k in Mobile. Didn't see any pacers there, but I did see Leonard and Kristen in the results. This is an AWESOME 10k course if you like flat, fast, and cool weather, perfect. I had asked Chad the night before the race if he thought I could run 7:45 pace. I really didn't think I could, and knew that time would be on the extreme edge of my current ability. I ran 48:38, which according to the Garmin is 7:47 pace. This is a new PR for me in the 10K by 45 seconds. I ran the previous pr last year at this same race. 7:49, 7:46, 7:40, 7:52, 7:52, 7:45, 1:50 Very excited to be running well. Left the race and headed to Apalachicola, FL to meet Chad to spend a few days with him as he pre-fishes for his last tourney of the year, next weekend. Rode the bike 2 miles with Chad.
Sunday - rode the bike for 30+ minutes with Chad.
Had a light week because I was getting ready for the race on Sat. Ended the week with 24 miles,running, etc.

Amber ran 3:50 in the NYC marathon - congrats to her. I think 3:50 was her exact goal. awesome!

Monday - this week I will aim for 35 miles and will continue to build my mileage for Houston. My current goal is to work up to 50 miles and to run that for 3 weeks, (not consecutive). This will be my first attempt at this mileage. I have run 50 miles, but ran it for 1 week and then started to taper. In this process, I will be "listening to my body." Not sure if I can handle the mileage. If not, I will go to plan B, hopefully before any injury happens. I am excited to give it a try and hope that I can handle the work load. Will keep you posted. Today, I ran 6 miles in Eastpoint, FL. I ran toward Apalachicola on the bridge that goes over Apalachicola Bay. Good run, beautiful weather. Spent the rest of the day on the boat, looking for "fat redfish." Beautiful Day!