total of 9 miles today....5 before work with sarah and 4 after work with vicki. i will teach spin in the moring before work, and that will be it due to having to work late tomorrow.

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Run! For your life.
Dawn

taught spin wednesday morning, then followed up on thursday with a 4 mile run. the end of the week became very busy and really wore me out. finished up today with a very frustrating 5 mile run. i think the warmer weather, which i hate, this sinus trouble i've been having, on top of being exhausted has made the runs suck this week.

i will run tomorrow in hopes i will feel better.

_________________
Run! For your life.
Dawn

ugh, my saturday run of 6 miles was an effort. i huffed and puffed and felt like the fat girl that had been on my back all week had brought a friend! i had planned to add a couple of miles at the end after vicki had to go, but i had nothing in me to do that. i went home and slept most of the morning. i took off sunday and did a lot more resting. hopefully this sinus trouble that has been bugging me is on its way out.

this morning, vicki and i had a great 4 mile run, and then i added another at the end and ran it as hard as i could. my legs felt great and my breathing was much easier. i'm hoping i might be sliding back to normal.

tonight, will teach spin, then do a weight workout.

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Run! For your life.
Dawn

after getting just 3 pitiful hours of sleep last night, i bailed on my 5:45 run this morning. i ended up getting in 4 solid miles, in the rain. i had wanted to do more today, but not in the cards. tomorrow, due to baseball and other plans, i will just teach my a.m. spin class.

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Run! For your life.
Dawn

ok, so i haven't posted my training in quite a while. i suffered a bad case of burnout, and i just needed to take a big step back from it all. i cut back to running 3 days a week, but added in some biking on my road bike as well as kelly's yoga class. it has seemed to light the fires again. i'm enjoying my workouts more, and actually looking forward to most of them.

last week, i ran a total of 20 miles and biked 30 in addition to teaching two spin classes, lifting weights and doing yoga. saturday, i ran a very solid 8 miles with kily and then jumped on the bike for 22. that wore me out pretty good, but i really enjoyed it. i hope to try more of that throughout the summer.

my plans for the summer are to work on my fitness using biking, spinning, weight training, and yoga as a compliment to my running. i also plan to keep running just 3-4 days a week and increase the intensity of at least 2 of those runs. i want to get my mojo back.

so, that's the story!

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Run! For your life.
Dawn

last week ended up like this.

monday - 45 minute spin class followed by 4 mile recovery run
tuesday - 6 mile a.m. run at tempo - 45 minute p.m. spin class
wednesday - 40 minute a.m. spin class - 22 miles on the bike, p.m.
thursday - 5 mile a.m. run at tempo - p.m. rest
saturday - 8 mile afternoon run (tough!) followed immediately by 22 miles on the bike

Total - 23 miles running - 44 miles biking not including spinning

_________________
Run! For your life.
Dawn

after going back to page 2, i found my long lost training reports. i hadn't posted anything since may and at that point, i think i had been somewhat sporadic in my posting. anyway, i was having some issues related to burn out so i stopped posting in order to deal with all of that.

now, i'm having burnout as a result of the heat! i'm burning up every time i run! ready for cooler weather for sure.

all that being said, i'm going to try to get back to posting my training since now i'm actually doing some training. a few weeks ago, i began working toward getting my weekly mileage back to the 30 mile area. just last week i started incorporating speedwork into my training. i'm working my way back into it to begin serious training for the houston marathon in january.

i've logged in about 15 miles this far this week, including tuesday night's prediced time run. i've taught two spin classes as well. i had planned to attend kelly's yoga class today, but since i failed to get up and do my speedwork this morning, i will be doing it in the heat after work. i'm doing a ladder workout starting at 100 and going to 500 meters and then back down. if anyone is interested, let me know! doing them with someone is better than alone.

so, i'm back. i will begin (hopefully) to post on a more regular basis to try to hold myself accountable to my training.

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Run! For your life.
Dawn

Dawn,

So glad that you are back to posting. It is so much better when the boards are active. It seems like I can keep up with people when they post and I enjoy reading what others are doing. Keep it up. Hopefully, others will join us in posting there reports, etc.

relunctantly, i will report on my speed workout that i did after work tonight. i left work in hopes of it storming and sending me home cause it sure looked bad out. but, i made it, and just as i was coming around the last turn of my cool down, the rain started. lucky me!

i had a good workout. i did a ladder, going from 100 to 500 meters with equal distance recovery after each. the splits went like this.
100m - 26 seconds (6:53 pace)
200m - 53 seconds (7:09 pace)
300m - 1:17 (6:45 pace)
400m - 1:44 (6:51 pace)
500m - 2:19 (7:15 pace)
400m - 1:47 (7:07 pace)
300m - 1:17 (6:57 pace)
200m - 50 seconds (6:37 pace)
100m - 24 seconds (7:00 pace)

i hope to see my times improve as i post. i haven't done speed work in quite a while. it's definitely tough for me.

i will take tomorrow off most likely, then do a long run on saturday.

_________________
Run! For your life.
Dawn

had a good run this morning. 10 total miles at an average pace of 8:35. felt good about this run.

ended the week with 30 miles running.

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Run! For your life.
Dawn

Great pace!

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Catch you on the run!! Audrey

thanks audrey. i certainly wasn't expecting that today as i was just hoping to hang on to a 9 min pace. i ran two miles with keith, then went back to meet vicki. at the gateway, we ended up running with kim, jodie, and joni. vicki and i had a great run with these girls.

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Run! For your life.
Dawn

59 miles on the bike today. felt yesterday's run and some odd knee pain that i normally never have. not too worried about it though. happy with the ride today.

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Run! For your life.
Dawn

You are a stud!!! I did 11 miles on my bike and that was plenty. Parts of me start to get sore and all the gel pads in the world don't seem to help!! I guess I just need to build up those calluses that Sheryl told me about!! Anyway, you are back stronger than ever, and guess what? This heat has got to end soon, so you really will be on your game. Take care,

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Catch you on the run!! Audrey

early spin class this morning and will do it again after work. probably no running for me today.

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Run! For your life.
Dawn