Pine Belt Pacers Forum

Beginning this Tuesday, September 30, I will be conducting a 9 week training program which will prepare participants for the club's Hobble Then Gobble 5 mile race on Thanksgiving Day. This will be very similar to the Labor Day training program, in that I will provide day to day workouts which will include specific guidelines for training. It will be designed for people who are currently running 15-25 miles a week. As a part of this program, we will be conducting the usual Tuesday night track workouts at Thames Elementary at 6:00 pm.

I will post the training program to the webiste and I will be available to provide the usual free advice by phone or email. I look forward to seeing you on Tuesday. If you are planning to participate, I advise you to do no more than a 3 mile run tomorrow so that you will be somewhat rested for the speed session. I'll try to ge the entire program posted to the website sometime tomorrow. If you have questions, call me at 601-434-2619 or email me at hryder29@comcast.net

The 9 week training program for Hobble Gobble 5 mile race has now been posted on the Pacer website. If you think you see any huge errors, let me know.

I am not going to be able to make the training session tonight. My mother is not doing well and is staying with me at night and I take her to her house in the daytime to stay with the sitter. Please pray for her, she is 83 and seems to be getting weaker quickly. She had 2 tests run for the heart Dr. yesterday and we won't see him again until the 13th..

I went to West Jones HS to do my speed training this morning, I compleated the workout that Becky had for us to do today. When finished I had run just over 5 miles... The weather has helped me to feel better while running, if it would just stay like this!!!

Hope there is a good turnout tonight...

See you at the races,

frank

Frank, I am sorry your mother is struggling. Charles and I missed speed tonight as well. Hopefully, all will be well next week and we will see you there. I pray all will be well with your family. Take care, Audrey

FrankB wrote:I am not going to be able to make the training session tonight. My mother is not doing well and is staying with me at night and I take her to her house in the daytime to stay with the sitter. Please pray for her, she is 83 and seems to be getting weaker quickly. She had 2 tests run for the heart Dr. yesterday and we won't see him again until the 13th..

I went to West Jones HS to do my speed training this morning, I compleated the workout that Becky had for us to do today. When finished I had run just over 5 miles... The weather has helped me to feel better while running, if it would just stay like this!!!

Hope there is a good turnout tonight...

See you at the races,

frank

Frank, keep the good work. We appreciate your Spirit. You are an inspiration for all. Your family is in our thoughts and prayers. We hope your mother recover soon.

Those of us who were at Tuesday track miss seeing some of the usual crew. We had about 12 people and I for one got a very good workout---only my second speed session since June. Tomorrow will tell the tale as whether I ran too hard or too much.

Most of us did the following: 1 mile WU, 6 x 400 with 400 jog recovery and then a 1 mile CD. I think Jim and Kiley did 1 mile repeats. It's good to see that some of the people who did the 5K training program are sticking with their running and participating in this program.

I think I can speak for all of us who were there tonight. We were all secretely hoping it would rain so hard or that there would be lightening so that we could wimp out.

In retrospect, we were so lucky that we were able to complete the workouts. I'm taking info from Ginny's post and adding a little more.

Basically, we had 2 groups - one group ran 600's and another group did mile repeats. Mike G, Steve W, Kelly S. and I did a mile WU and then did 4 x 600 with a 400 jog recovery, followed by a mile CD. I think Steve and Mike had a goal of 3:10 - 3:15, Kelly was aiming for 2:30 and my goal was 3:22 which I made.

Ginny, Dawn, Audrey and Charles did a1 mile WU followed by 2 x 1 mile. with a 400 recovery, then 1 800, and a mile CD.There goal was 7:30 which they attained.

This was a really good workout, one that felt so good when we were finished. We all were looking for an excuse to not workout, but with the group support, we overcame that and had a great time.

Come on out and join the fun. Tomorrow's workout will be 2 sets of 2 x 800 with 400 job between 800s and 400 walk between sets. 1 mile WU and CD will give you 4.5 miles for the evening.

I hope I don't omit anyone. Here are the people who did tonight's workout: Kily, Eric, Scott, Vicki, Susan, Audrey, Charles, Ginny, Steve, Mike, Dee, and Becky.

We all managed to do 2 sets of 2 x 800 with 400 jog between fast segments and 400 walk between sets. I think Ginny and a couple of others did 6 x 800 with 400 jog recovery. Whatever! With the exception of Scott who is nursing a sore toe, we all had a good workout. It's always easier with the group and it feels so good when we're finished.

I know that some of you will be doing the billboard run, but I will be at Thames for the regular speed session. We'll be doing 2 sets of 6 x 200 with 200 recovery jogs and a 400 walk between sets. As usual, we'll do a mile warmup and a mile cooldown. See you at 6:00 pm.

This was a very cool workout in many ways. The temperature was near perfect and those 200s just seems to fly. Eric, Steve, Mike, Dee, Vicki, and I did a total of 12 x 200 with 200 jog recoverys. I think they actually did 2 sets of 6 x 200, but I did mine continuously for fear that if I stopped, I'd not get going again. We were all trying to do these at sub 5K race pace, which I think we all managed to do. I think I can speak for all of us by saying, it was one of our best workouts. With the 1 mile WU and Cd, we logged a total of 5 miles.

First off---I want to let everyone know that the group has decided that starting next week, we will meet at 5:30 pm, rather than the previous starting time of 6:00 pm. I hope this does not present a problem for anyone.

The cool weather had us all wanting to get started so that we could stay warm. Audrey, Dawn, Kily ad Ginny did 3 x 1 mile and Eric, Dee and Becky did 4 x 1000. With warm up and cool down and depending upon the workout, we did between 4.5 and 6 miles.

Don't forget that we have changed our time from meeting at 6:00 pm to now meeting at 5:30. See you at Thames!

I won't make it tonight, but I wish all of you hard core speedsters a great work out!! Take care, Run on and Run strong!!

Tonight was another cool night for running, especially a speed workout. Vicki and I were the only people there at the appointed time. We did our mile WU and got started on the 4-6 x 400s. I think Vicki did 4. It's hard to know since she is so fast---she might have done 6 and I would not have known the difference with her blazing speed.

Just before I finished my 5th 400, Kelly S arrived and began running with Vicki. Then Dee and Susan D arrived. So, we ended up with a total of 5 people which is less than our usual number. I think we all had good workouts and that's what counts.