Pine Belt Pacers Forum

Thanks Raul - You should join us this Thurs. for a hilly, soft surface run. It is just a dirt road so hopefully, it will be snake free. It is a good workout and fun.

Monday - 3 miles medium effort

Tues. - 4 miles total at the Trek the Trace event. I ran easy so that I could hopefully improve my long run on Wed. this week. Weights, lunges, squats, abs, back extensions. Not enough of the ab work lately, I have to get back on track. I have had a slightly pulled muscle in my back for the last 1 1/2 weeks. I could still do some of the ab work, but some types hurt, so I didn't do those for fear of pulling the muscle to the extent of messing with my running. I think it is just about gone now so I will try to ramp back up on the core work.

Wed. - ended up with about 9.5 at Canebrake with Amber and Dawn. We had a great run especially considering the heat. I was so disturbed by last weeks long run, that I dropped off extra water and as I already mentioned, I ran easy on Tues. Much better results this week.

Thurs. - Ran the billboard run with Audrey, Jim, and Chad. I ran them fairly easy because I had run the 9.5 miles on Wed. I really like this workout, and look forward to running it hard next time. It is a GREAT workout.

Friday - will be either walk on the treadmill 30 min., or bike easy for 30 minutes.

Friday - bike easy 30 minutes

Sat. - 5k race in Baton Rouge at 7pm. Chad and I went to run the Twilight Classic 5k. When we warmed up, we of course, were talking about how hot and humid the weather was. By race time, it was somewhat cloudy with a slight breeze for a couple of spots along the course. To me, it was a little cooler than it has been for the Tues. night races, and the race that we ran in Houma last Sat. evening. I felt pretty good for the entire race, but as I normally do, I go out too fast and then just try to hold on for the next 2 miles. I ran 23:51 which is a 5K PR for me. Chad also had a good race. He ran 17:28, which is 29 seconds faster than his last 5k in May. This is his 4th 5k since starting back running in Sept. of 2006, after taking 10 years off from running. ( I think, if you talk to Chad, he would strongly recommend not taking this kind of time off from training).

We enjoyed visiting with Audrey and Charles after the race. Audrey won the ladies master's award and she was sick for 2/3rds of the race. Charles had a good race and would probably want you to know that he finished in front of Audrey. (the battle continues)

Sunday - Chad and I went to the LSU lakes and ran around the lake. I ran easy for 4 miles, and I think Chad ran 5 or 6 easy. We probably didn't get started until 9:30, but I always love this run, and part of it is shady. We had a great time in BTR.

It's hotter than Hell and Ginny is setting PRs. Way to go.

Chad takes 10 years off from runnning and noew he's approaching breaking into the 16s for the 5K. Look out Masters!

Good job Giny, Chad, Audrey and Charles! way to go!!!!
Ginny you are doing fantastic! Keep the good work!

Sunday evening - short weight workout, abs, push-ups, a few lunges and squats.

Monday - rode the bike easy 30 minutes.

Tues. - Predicted time run, 15:25, I won the shoes!
Total of 4 miles.

I find it simply amazing that you and others are able to predict your time so well. And you are the best! You got the time exact. I just don't see how you do it.

Oh! I think I figured it out---that was not a radio that you were wearing; it was a stopwatch on your head. That's just not fair.

I was LUCKY! I am horrible at pacing. To predict my time, I considered my recent 15:10, while I was warming up, I thought it felt really hot, and I said I don't think I can do the 15:10 again today, so I just wrote 15:25, hoping that I could do that. I was shocked. That was exciting, can't wait to go shop.

Wed. pm - jogged an easy 4 on the trail. This is where the heart rate monitor will be very valuable for me. Most of my runs are on hills. Chad and I decided to go to the trail to run because I planned to run 12 on hills, Thurs. morning, and I liked the thought of running flat for a change. Because it was so flat, I felt really good. If I would not have had the HRM on, I KNOW that I would have been running way to fast for a recover run after the 2 mile predicted run, and a easy run before my long run.

Thurs. am - This is the first time in a long while that I have run a long run by myself. Amber will be running this weekend, and I wanted to get my long run in, just in case I decide to go and run the 3 mile race in New Orleans on Sat. I had a great run. When I run by myself, I try to have a purpose or a goal for the run. Today, I wanted to have a negative split on the second half of the 12 miles. With the assistance from the Garmin HRM, I was able to keep a steady pace on the way out, but not too fast. As with all of my solo training, I normally go out hard, because I feel good, then I struggle to finish the run at a descent pace. Today, was great. I was actually anxiously waiting the turn around so that I could pick up the pace. I felt great until the last 1.5 miles, that goes up, basically, for almost 1 mile, I was still able to pick it back up again for the last .5 mile. It was a very comfortable run, one of the best of the summer. My pace for the 12 miles on hills was 9:24. I ran 57:49 out and 54:11 back. This Garmin is really keeping me in-line, something I apparently can't do on my own.

Thurs. evening I lifted weights, ab work, and some push-ups. Forgot the back extension which I am told you should do when doing ab work so that you balance everything, abs and back. It's tough to do the weights after the 12 miles, but I prefer to try to do weights on my harder days, so that my recover days are recover from weights and running. Of course, because of "life", this doesn't always work out, but is what I prefer.

Fri. pm - easy bike for 30 minutes.

Sat. am - met Amber, Dawn, and Margie to run this morning. We also picked up Ashley for part of the run. I ran one loop with them, which was there second loop, after we finished that loop and hydrated, I started back with them to get going again. At 5.5 miles, I started to do some interval type work. I jogged for 2 minutes, then easy for 30 seconds. I did this for a few times until our next water stop. Started back and ran one more 2 minute interval and then switched to 4 minute intervals with 1 minute recover. I did this until 8.5 miles and then jogged 1/2 mile recover. Thanks to Amber for putting water out on the back side of the loop. Enjoyed the run with the girls. It always helps to have others that are as crazy as you, crazy loves company too .

Thanks Dawn for the post. I hope we can all keep up the hard training, cooler weather is coming. Just think, one month from now, I think it might be a few degrees cooler in the morning.

Sun. and Mon. will be easy days so that I can run hard again at the 2 mile predicted time run.

Tonight I ran an easy 3 miles. Earlier today I did ab work and back extensions, was supposed to do weights, but I fizzled out before getting to it.

Goal for Monday is to run a few easy miles early, and then go to yoga. That way I will have the rest of the day on Monday, and all day Tues. to be ready to run hard Tues. night.

Monday - walk 5 minutes, jog 2 miles, jog 5 minutes on the treadmill. Ended the running part with 2 X 1 minutes, just to get my legs moving. Next - on to yoga. I have missed for the past 1-2 weeks so I REALLY wanted to make it today. Enjoyed being back.

Tues - 2 mile predicted time run. I jogged a total of around 4.5. Not sure, but I think I ran 15:05. If so, this is a new PR for the 2 miles. Chad also had a new PR in the 2 mile Tues. night (PR for this decade) 10:25. The cooler weather definitely made a difference.

Wed. - am - lifted weights, ab work, squats, and lunges. I think I did too many because I can feel my quads. PM - rode 8 miles, mostly easy, but did around 2.5 at a harder pace, feeling those quads again. My Thurs. runs may be a challenge, but hopefully, my quads will feel better in the morning.

Thur. - 12 miles total, on the trail with Amber. We had a good run. Lately, I have been running 2 times on Thurs. but this week I fizzled out. It's strange because normally we have been running our long runs on hills, this week we ran on the trail (flat), and I felt really tired. I thought that maybe we ran faster because it was flat, but I don't think we did. We averaged 8:57 pace for 11.36 miles. I stopped the Garmin for our water/walk breaks.

Friday - I ran one of my old favorites, one of my 5 mile loops from my house. I ran easy.

Sat. - met Margie at the trail and we ran 5 miles easy. Margie wanted to get in some extra mileage so she ran 3 miles before I arrived.