Pine Belt Pacers Forum

Terry, Oops, I mixed Thursday's run up with Wed. So, I guess I will do the 3 on the program for today. I will take my rest day as scheduled tomorrow.

As for the tempos, or faster paced stuff, I am going to strive hard to complete those. My problem with the faster stuff right now is just breathing issues. I went to the Dr. and he said my left lung appears to be irritated. He doesn't know why or what is causing this, so I have an appt. with the pulmonologist. He also says that I have lost about 4 to 5 pounds and I need to increase my caloric intake. I have a tendency to drop weight when I increase my mileage, cuz I have a problem eating anything after I run, and I am on the run so much at work, that I often don't eat very nutritious meals during the day. However, I can fix the nutrition thing. I run better when I weigh a little more. I am still running better this year and I struggle some, but, if I stay off the Trace, I do much better. So, actually, all my runs right now, short or long are being all run on hills. I don't think this is a bad thing, I think in the end, it will make me stronger. So, I am not ready to throw in the towel yet on the tempo runs.

As for the program itself, I like it, if I can just remember and stress to myself that the easy weeks are what they are, easy weeks. Before I start those runs, I feel good about it because I know it is kind of a break. However, I still sometimes push that garmin button and immediately start off too fast!! I am pulling myself together faster, and my pacing is actually getting a lot better. I do find myself getting into a sort of rhythm with the easier runs, and this does help with my breathing. So it is all good!! I actually look forward to my 3 today, cuz I was thinking I had 6!! (I really don't know what week I was looking at)!!

Thanks for all your continued support and help!! I will keep you posted!!

Okie Dokie, I have back slidden, I am sick and need intervention. Okay, on defense of myself, Charles instigated the whole topsy/turvy week. We had to go to Baton Rouge this weekend to be with my mom in law, who had a knee replacement. She was coming home sometime Saturday, mid morning or early afternoon, and we needed to be there. Anyway, Charles suggested I do a local 5K, and move my long run to Sunday, and take my rest day on Monday. Well, I got excited in the 5K, my first mile was way too fast, and instead of trying to get back on pace, kept on going and thought to myself, "I wonder if I can maintain this pace"? Well, I could not!! On top of that, the course was long. 3.22 to be exact. I did average 7:21 for my pace, even with it being a little long, so that was good, however, maybe I could have done done better if every mile wasn't slower than the last. I won Master's, and Charles won 3rd in his age, after not running in weeks. He was a little over 8:00 for his pace, and he laughs cuz this is the worse 5K he has run in several years, yet he placed in his age group. When he is fast, all the other fast men come around too!!

Okay, so Sunday, I decided to give the Trace one more shot. I was determined to put in my 11, and as Terry said, nice and easy. I ran from Epley to Gateway, with one stop at Jackson to hydrate/gel/potty/and call Charles to tell him to pick me up at Gateway. I averaged 9:15, with my last 4 miles faster than my first 7. The pace was comfortable, but I think I hacked up a lung or a bird the last couple of miles. It wasn't as bad as going towards Sumrall, but there were still some breathing issues near the end of the run. The good thing is that I completed a fairly decent long run, even with the breathing probs, and even having run a hard 5K the day before. So, I am pleased, because I was beginning to wonder if I would ever be able to get in a decent long run!! It was great seeing Susan on the Trail, cuz she made me smile and forget for a moment, all the breathing issues. Eric, Robin, and Kim, were also on the trail, and it is amazing when you see all of your fellow runners "feeling" your pain, it helps to push through!!

So, Terry, I know this past week, I messed up the schedule a little , but I want to get back on track. This is my easy week, and if I keep the mileage the same, just switch my hill repeats to tomorrow, and do easy 4 on Wed., and finish the week according to my schedule, do you think this will work? If not, I will keep my hill repeats on Wed. if you suggest it is better that way!! Thanks for your continued patience!!

Audrey,

So how fast was your first mile? Did you bust out in a 6:25 pace again? Next time don't whimp out and just stick with your beginning pace! But seriously. Good race and good run the next day.

I did 16 on Sunday morning (mostly on the Trace) but didn't see you... are you sure you were there? Of course I did my run in time to get to church for 8:46 a.m. (so I was a minute late). You must have run later (you didn't skip Church did you?)

Swapping your Tuesday and Wednesday run is fine, just don't hammer the hills. Keep the effort easy and even. I may make it for the Billboard Run tomorrow. If I do I'll see you there.

Later,
Terry

My first mile was 6:45, but this was the first mile total. When I did the 10K, I started off pacing at 6:25 for the first 100 yards or so, and corrected immediately. But, you know, I am thinking, I can do this. If I can run a first mile at 6:45, why not the 2nd and 3rd, etc.? I think it is convincing myself that I can do this, and not talking myself out of it. Ya, a little bit, (maybe a lot a bit) of discomfort, but the faster I go, the less time I suffer. My endurance is increasing, so I think it is more of a mental thing. Pushing my limits and realizing that it is very doable, that to me, is the key. I think, after I train for this longer stuff, I am going to focus on training for 5 or 10K's, and just see how fast I can get. I just need to stay healthy, get past the breathing probs, and it is all cake.

Nope, Terry, we didn't get back from BAton Rouge in time for church. I ran in the afternoon. Oh, has Mitzi started running again? See ya tomorrow!!

Mitzie started back on Becky's program about 3 weeks ago and is progressing nicely. She plans to do the 5k Training Program starting on the 16th.

Later,
Terry

Ms. Audrey,

Thanks for letting me accompany ya’ll on the Billboard outing – it was quite the challenge and it made my gym work later ... more than a little interesting! I want you to know I enjoyed the roadwork with everyone, and while I don't say much ... I appreciated how encouraging everyone ALWAYS is! I wish you the best on your training and I have no doubt that you will finish well ...

Thank everyone for me and I hope to see ya'll again 'on the road'!

Joe (aka tinker)

That is a tough run!! It is always good when it is over. Glad you could make it!! Hope to see you at the next run!! Audrey

Terry has me doing a lighter week this week following the Rennaissance. Thank goodness, because I am on vacation in Navarre Beach, and I have had to readjust the plan a little bit due to family, and environment. I was going to do my hill repeats yesterday, but guess what? There aren't any hills to be found!! So, decided to run a tempo run. Except, well, I started too early in the afternoon, around 4:30. There wasn't any shade, too much concrete and white sand, and I almost overheated. I got to 3 miles and started not feeling so good. Luckily, there was a store, I got something to drink and cooled off. Look, it only took three, hot fast miles to knock me on my butt. This morning, I ran again, I did a little better, but I was going slower. I still had to stop after 4 miles. This afternoon, I am just worn out. The heat is magnified off the sand/concrete here, and I really should have hydrated more. Tomorrow, Charles wants to jump into a 5K in Pensacola. I am going to use it as a training run, just to get my miles for the week. I know we have talked a lot lately on the forum about the importance of hydration. It doesn't take much to become over heated and do real damage. So, be very careful, listen to your body, and realize that conditions may vary from place to place, just enough to throw things off.

Catch you on the Run!! Audrey

Hey Audrey - for what it's worth, when I'm in Gulf Shores, not nearly enough in the last year, but anyway, I rarely have a good or great run. It's too hot and humid, even in the winter, the humidity is just at another level. I think Gulf Shores, might even be worse than South LA, not sure.

Well, we bailed on the 5K. Which is good, cuz Charles really does not need to run on that knee.

I got my 6 miler in yesterday, I hydrated well, and ran later in the day. However, my 16 year old nephew did not hydrate as well as he should have (found this out later.) At a little over 5 miles, he was very quiet and did not look real well. I made him stop and got him some water to drink and also poured it over him. We rested in the store, he seemed ok, and wanted to finish the run. We finished and he seemed ok, until dinner later. He got real pale, started sweating , and just said he did not feel good. I should have made sure after we finished our run that he took care of himself. When we prepared for dinner after our run, he said he took a warm shower. I don't think he hydrated well while I was preparing for dinner. When I looked over at him at dinner, I knew right away he wasn't feeling well. I made him drink several glasses of water, and put a cool towel on his head. At least he was still sweating. He actually immediately seemed to feel better and was fine the rest of the dinner. I feel like he was dehydrated and not sufficiently recovered from the heat of the run.

So, the moral of the story? Listen to your body, but also be aware of dangerous symptoms in your running partner. Initally, Spencer did not want to stop. He did not want to bail on the run. I should probably have been more alert earlier in the run as to how he was doing. He wasn't complaining, be he was also quieter than usual. He would ask me "how much further", every 1/2 mile or so. I should have been aware of his hydration status and asked when and how much fluids he had taken in during the day. Anyway, I talked to him at great length about the importance of listening to his body and his hydration needs. I think he gets it, and I will defintely be more alert in the future. At the risk of beating on a dead horse, avoid heat exhaustion at all costs, hydrate, hydrate, hydrate.

These last two weeks, I have had to tweak the program. Today, I had 5 miles tempo on the schedule, but I have a hard time doing those at a track. I did speed instead. I actually shorted myself two miles, so I am planning on making up the mileage either tomorrow or thursday. I actually ran the run yesterday at a tempo pace, so I feel I am still getting the quality runs. I am hoping that the rest of the week I can stick to the plan. Overall, I am feeling pretty good, no injuries, and I am getting faster and stronger. I just need to be careful, because I am tending to try and run every run hard again. I need to give myself permission to take it easy and do those recovery runs. Tomorrow is an easy run. I will make it an easy run, and stick to the plan.

Rest day today, although I am planning on doing some biking in a little bit and some stretching. Tomorrow, I need to do 12. 6 of the 12 is supposed to be at an 8:10 pace. So I am planning on maybe starting early (I will try somewhere at the Trace, hopefully nothing is blooming). I will do my first 3 to 4 easy about 9:00min./mile, then hit the next 6 hard (may have to slow down, depending on the heat), then finish off at 9:00 for the remaining miles. If anyone is interested in meeting me for part of this run, or all of this run, I will coordinate place and time. If I don't hear from anyone, I will be somewhere on the Trace around 6:30. Look for the sweaty girl with the pony tail!!

OK, change of plans. I hit the trace at 7:30, but mentally and physically, knew this was not going to be a good run. I did not sleep well and woke up just feeling groggy and yucky (medical terms)!! I bailed at 4 miles due to some breathing issues and also, just hydration issues. I stopped before I could get into trouble. I am going to try and pick up the other 8 tonight, and I will stay cool and hydrate all day. So, hopefully, I can get this done. I am going to do this on the hills around my house. For some reason, the Trace is still kicking my butt. Ah well, I also could have overdone it this week cuz I did not do the easy runs easy, so this week, I WILL STICK TO THE PLAN!!!

Thursday July 2 No training, no work, home sick with intestinal issues. Very dehydrated.

Friday July 3 Feeling better, hydrated and ate well, took the day off.

Saturday July 4 Charles and I decided to run the Freedom run in Baton Rouge. I placed second woman overall in the Master's mile. I should have kicked it up a notch because I ran a 6:33 mile and the winner was at 6:28. I ran back to the start and ran with the open mile group. I decided to run easy and ran 6:55. It is amazing to me how much easier that second mile was as compared to the first. Anyway, Charles ran it in about 6:45, and that is with no training at al! I got in a total of 4 m for the day.

Sunday July 5 I needed to get my long run in for the week. Should have done it yesterday, but was catching up my 4 mile from Thursday. I did 10 at the Trace, completed the run, not sure what my average was because my Garmin quit. What I do know is that my piriformis injury is back. Mistake number 1: running two hard runs back to back. Mistake number 2: not sticking to the plan Mistake number 3: goes back to number 1, trying to make up missed runs, running too hard Mistake number 4: I have not been stretching enough Mistake number 5 : Repeating stupid mistakes

I think I can still train. I just have to stetch more, take my easy days, and make them easy, and it helps me to hit the trails more, and get off the hard surfaces. So, back to the plan!!

Audrey and Charles - you guys are so impressive with that speed. Way to go.