Pine Belt Pacers Forum

Today, Audrey and I got up early and headed to Laurel for the South Central 5k. I already knew before the warm up that it would be very humid today, but as Audrey and I started warming up for the race we quickly found that it was hot and humid.

Not really sure what happened today, I ran 25:06. Typically, my first mile is my fastest and then I just try to hold on for the last 2.1.(admittedly not the best plan, it's just what I end up doing in most races) Today, when I finally arrived at mile 1, I was slow, 7:38. I think mentally at that point, I was out of the game, I wanted to walk, of course, I did not, but I did continue to struggle to keep my pace up. I kept telling myself to run hard, and then I would zone out and let my pace slide. It was a weird day of running for me. Ended up with 5 miles for the day. Even though it was not a great day for me, it was still 1 minute and 3 seconds faster than my time last year at this race, so I guess I should be ok with it.

Nice to see a few of the pacers at the race, most of them went home with awards. Way to Go!

At lunch time, I lifted weights and did some girly push-ups. (yes, I have again returned to the girly kind, I am too big of a wimp to do the manly kind) I did 100 crunches, 3 sets of squats and back extensions, I think that's it.

Sunday - jogged an easy 5 miler.

Ended the week with 25 miles of jogging, 2 miles of walking, and 5.5+ biking. Will continue to slowly build my mileage next week.

Monday - 4 miles easy jog

Tues. - Margie and I ran the billboard run this morning. We ran out/back and out/back. 7:52, 7:42, 7:32, 7:50 with approximately 3 minutes recover between each section. Total of about 4.5 miles. I love this run.

Wed. - after a CRAZY/ EXTREMELY STRESSFUL day of work, I finally walked for 30 minutes around 7:30 pm. I probably would have had a better day at work, if I would have completed my exercise in the morning.

Thurs. - 10 miles with Amber on the trail. We had 2 water stops that were a little longer than normal, the first one was stopping back at our cars to get $$'s for the machine at Clyde, the other was trying to get the machine at Clyde to take the money, we lost the battle, and drank out of the faucet. The pace, including the water stops, was 9:24 average.

Friday - bike 32 minutes. Trying to decide whether to run the Ellisville 5k on Sat. ????? If not, I will do some type of hard workout, tempo mileage or track workout?????

Sat. - of course I couldn't resist the cooler temps. I decided I had to go run the Band of Braves 5K. I felt totally different this week. I had a time of 24:10, but my official time was 23:58, not sure whether I messed up with the Garmin, or the race time was incorrect, but I will go with the official race time, 23:58 sounds good to me. After last weeks, zoning out, and running 25:06, I am pleased with this weeks effort.

Sunday - worked in the yard most of the weekend. This evening I ran an easy 3 miler. Ended the week with a total of 28 miles jogging (last week 25 miles). 6.5 biking and 2 miles walking.

Monday - 1 mile w/u
3 X 400 w/ 1 min. recovery
2 X 800 w 2 min. recovery
3 X 400 w 1 min. recovery
1 mile c/d

Lifted weights, worked on abs, back extensions, squats, lunges, push-ups.

Tues. - Easy 3 mile jog.

Wed. walk 30 min. on the treadmill.

Thurs. - will be 12 miles.

Thurs. - am 12 miles with Margie on the trail. It was a good run. The average pace was 9:26, this time includes the water stops. If I subtract out the water stop time, I think our running pace was right at 9:00 min. per mile. PM - lifted weights, push-ups, sit-ups, and back extensions. Legs really feeling the run this afternoon, will definitely take it easy on Friday.

Fri. - walked for 30 min. am / biked for 15 minutes pm

Sat. - 7.5 miles total, 5 mile tempo. I decided to run my tempo run around 9:00 am because the Disney marathon starts at 6:00 AM so hopefully, I will be starting my last hour of running the marathon around 9:00. I am hoping for cool weather this year, but I want to be better prepared for the hot weather that we had last year. I also ran with a hydration belt. I will not carry water with me during the marathon(water will be available on the course), but I will have a belt with Gu s etc., so I want to have some weight will running my longer runs and some of the tempo runs. This way I should be prepared on marathon day. In the past, I did not always wear the belt during my training runs and then I get to marathon day and feel weighted down.

I ran 1.5 miles to warm-up, and then started to run the tempo part of the run. The tempo part went like this:
2.5 @ 8:50 pace
1 @ 8:53 pace
1.5 @ 8:43 pace
Then 1 mile c/d

I wanted to run a little faster, I was hoping to stay between 8:30-8:45 pace. I did stop one time during the tempo part to drink some of the water, and then worked to make up the time. (I did not stop my watch during the water break.) So, considering a walking stop, and considering I ran pretty hard on Thurs. (12), I think this run is ok.

Sunday - 3 miles easy

Monday - am - 1 mile w/u - 3 X 1 mile (7:55, 7:47, 7:47 with 3-4 minutes recover) 5 minutes recovery and then 4 X 1 minute - 1 mile c/d.

Monday - pm - lifted weights, sit-ups and back extensions, push-ups. Busy, Busy day - time for R&R.

Tues. - am - 5 miles easy on the treadmill. I have a 14 miler on Wed.

Good job with your training Ginny! You will do great in Baton Rouge and Disney.

Ginny, I need a favor from you. We are planning to sign a Pine Belt Pacer team for the Marine Corps Marathon. If you do one of your long runs with Amber, could you please tell her about it? What we need to make a PBP team is just the runners' BIB number. I will be running with 25:40, the AIDS charity group. However, we still have 4 other pacers running in the marathon. The club could have an official team for the event.
I will be contacting Chrissy Herrington, Daw and Renee Ford by e-mail. I don't know Amber (I have run just once with her), so I am contacting you first. Could you please ask her whether she would be interested in signing with the other Pacers for the PBP team?

Raul - Amber's bib number is 6987 for Marine Corp.

Today Amber and I ran 14 miles. We had a couple of extra stops today (for reasons that were out of our control) so our time was really slowed down (I left the Garmin running while we stopped). It pulled our average pace, for the 14 miles, down to 10:17, but we had some good times, for some of the mileage. I will choose to report those today, instead of our stopping times.

mile 2 - 8:46, mile 4 - 8:34, mile 6- 8:51, mile 8 - 9:02, mile 9 - 9:03, mile 12 - 8:56, and mile 13 - 9:08. The other miles were 10:00 - 12:00 which included the stopping times.

Went to yoga to stretch out. Will try to do weights, sit-ups, push-ups, etc. late this evening, after work.

Wed. evening - I did end up doing a minimal, wimpy weight workout, but I suppose a little is better than none. (sit-ups, back extensions, and push-ups.)

Thur. - rode the bike 30 minutes, then walked 2 miles with Wendy ( a neighbor who walks a lot).

Fri. - 3 miles easy jog.