Sunday I ran a 4 mile tempo run with a 1 mile w/u and 1 mile c/d. I ran 8:12, 8:40, 8:14, and 8:01. The first 2 were into the wind, and the last 2 the wind was at my back. On Tues. a.m., I will run a hill workout to do something different, since we are not doing Tues. night track. Then I will try to make it for the Tues. night, track on tap.

if you come to town to do honeysuckle hill, let me know. i might be interested. if you don't want to come into town, don't worry about it. sleeping in would be ok with me.

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Run! For your life.
Dawn

Today I rode the bike for 36 minutes. Dawn, I think I will running on the hills near my house. If you would like to join me, I will go at whatever time you need to go. It will take you about 25 minutes to get there, not sure if you are interested in that, if so, let me know, I would love the company. I almost forgot, I did 125 crunches today, 4 sets of 25, and then 25 more.

Ok, on Tues. I ran 10 hills with a 1 mile w/u and 1 mile c/d. I ran on 2 hills, one hill is a long hill fairly steep, and the other hill is short and to me, very steep. Then I ran Tues. night T on T. Thur. Margie came out to my house and we ran 10 miles on one of my hilly country loops. Today, Sat. I started running at around 9:15, (still working on my heat acclimation. It is actually working well, I feel much better running in the heat this year than I did last year, but I know that it hasn't been really hot yet, so we will see how it goes) I ran a tempo run of 1 mile w/u, 2 miles tempo, 1 mile recover, 2 miles tempo, 1 mile recover, and 1 mile tempo, 1 mile c/d. I was around 8:25-8:35 for my tempo miles. The other days of the week I walked for 30 minutes and on Sunday, I will either run 2 and walk 1, or ride the bike for at least 30 minutes. I have managed to do 100-125 crunches each day this week. I missed yoga this week, don't like to miss the yoga but I will make it next week. I also lifted weights one day. On Friday, I did a few lunges and squats during my walking. I think that's it for this week.

Can't make it to Tues. night track so today, Monday evening, I ran a ladder interval workout on hills with a 1 mile, w/u and 1 mile c/d. I ran 1 minute hard-1 minute easy, 2 min. hard-2 easy, 3 min. hard-2 easy, 4 min. hard-2 min. easy, 4 min hard-2 min.easy, 3 min. hard-2 min. easy, 2 min. hard-2 min. easy, 1 min. hard-1 min. easy. 125 crunches - thanks to "da bull" posts, I have been been doing my crunches every day.

Tues. I rode the bike 10 miles just before my sister, Linde and my mother, Elinor arrived from AL. My sister actually volunteered to come up to help me clean up a piece of property that we just purchased across from our house. The 1.1 acre area had never been cleaned up since Hurricane Katrina. Luckily, I did my ride before our work began. We worked from around 2:30 until dark. Wed. morning we got up and walked for 30 minutes before our yard work began. Wed. we worked from around 8:00-dark with a lunch break to Newks, Yum! On Thursday, I met Margie at 5:30 and we ran 10.5 miles. I was tired, but I was glad to get the run in. When I got back from my run, my sister was finishing up mowing my yard (how nice). I had to take care of my real job for a little while and then we both got started again around 9:00. We worked until around 5:00. By 5:00 we had everything cleaned up. I did not die during this 2.5 day adventure so I assuming I must be stronger for it. So far, I am not feeling the strength, but I am hoping after a little R&R in South LA this weekend, I will be back to normal or stronger. Today, I will either walk or bike for 30 minutes.

Sat. I ran a tempo run along the bayou in south la. I started my run around 9:00 and was supposed to do a 6 mile tempo run with 1 mile w/u and 1 mile c/d. When I finished 5 miles I had to stop and walk, and luckily I was near a store so that I could get something to drink. As you guys know it was HOT and HUMID. The humidity in South LA is even worse. I was able to get my last mile in, but it was a little slower than the others. At one point, I was trying to catch one of the shrimp boats in the bayou so that kept me entertained for a while. After a while I passed him so I had to rely on other entertainment. In the evening I rode the bike while Chad did his run. I still have been doing 100-125 crunches every day. Today, I ran 2 miles on the grass in the Golden Meadow park and will ride the bike with Chad this evening when he runs.

This week was a hard week with finishing up my vacation, flight delayed, catching up on work and trying to keep my training up. I am happy to report that I did keep my running up. I am on my 4th week of missing yoga. Soon, I will have to start over with serenity yoga to be able to catch up. I do plan to make it this week. I also will get back to the weights this week.

Monday - walked 30 minutes near MIT along the river in Cambridge, MA, awesome place to exercise.
Tues. - Jog 4 miles in Lexington, MA with 15 minutes of tempo.
Wed.- walk 50 minutes
Thurs. - Jog 9.5 miles with Amber at Canebrake
Fri.- Jog 3 miles on treadmill with a few strides at the end. rode the bike with Chad 4 miles.
Sat. Jog 5 miles, walk 1 mile, 3 of the miles were tempo (8:06, 8:12, and 8:21) HOT! Rode the bike with Chad 4 miles.
Sun. - Jog 4 miles and will ride the bike with Chad this evening.

I was sidetracked on my vacation with my crunches. I did manage to do them the first couple of days and then I "pooped out." I did start back on Wed. and did between 100-175 each day.

2 quality workouts so far this week. On Tues. night I went to the track and ran 7X400. I was trying for 8 X 400, but the heat go me. I was able to maintain my times throughout the workout so, look on the bright side, right?

On Monday and Wed. I walked for 30 minutes.

Today I met Amber and Dawn at Canebrake and was able to get the 12 miler in that I have been intending to do for a few weeks now. My goal for the summer is to do between 8-12 miles for my long run each week and it had been a long time since I completed a 12 miler.

I did make it to yoga on Tues. and found out exactly what my arms and shoulders have been missing. It was great to be back and I will try to make it again on Friday. If you can fit in the yoga classes, they are a great compliment to running. It is also great for stress reduction. I go to The Yoga Room. http://www.theyogaroom-ms.com/page1.htm

I have also been able to maintain my crunches. 100-300, trying to move up a little bit. Amber showed me some different ideas today that I will be trying.

Many of the posts have been deleted.

I will start with Friday, July 20th. I biked for 30 minutes easy. I did the same on Sat. except I hauled and planted sod, most of the day. Sunday, I had a total of 3 miles, not much time for exercise, still hauling sod. I did a 1 mile w/u, 6 X 200, and a 1 mile c/d.

This week I will be cutting back my mileage and my effort. I have been training really hard, most of this year, so I have decided to take a little bit of a mileage break this week. From the end of April-to date, I have averaged 25-30 miles every week. I have been doing the 3 hard workouts per week for most of the year, actually, since last fall (with a few exceptions). This week, I will run 15-20 miles and cut my hard workouts in half, or I may even skip them all together. I will post later this week.
Today will be an easy 30 minute bike ride or a 30 minute easy walk, tonight.

Monday - walked 30 and 150 crunches, push-ups.
Tues. - Jog 4.5 am, with a few 1 minute pick-ups on the trail. Rode the bike with Chad 6 miles pm.

Still continuing with my easy week.

Wed. - 30 minute walk
Thurs. - 6 miles on the horse trails from Epley, hilly soft surface run at a good pace, trying to keep up with Audrey who slowed down for me (she was trying hard to run easy, on her easy day).
Friday - am - 4.7 miles at Canebrake, arm weights, crunches, back work, push-ups. - pm I did the free online yoga class, www.yogatoday.com. I ran a .5 mile warm-up, 4 X800 and a .5 mile cool down. While I was running my first 800, I thought to myself, man - this is tough, as it turned out I was running a very fast pace. On the second one I thought I had really slowed down the pace, but I had only slowed by 1 second. On the third one, I decided that I only had 2 left so I should just try to do the last 2 at the fast pace. I ended up slowing down a few seconds on the 3rd one, but ended on a fast 4th 800. All were well below what I normally run my 800's in. After I finished, we went to eat supper and I decided that the 800 must be short, and that's why I ran so fast. So we had to go back and measure the 800 in the park and it was correct, by car and bike. It was a GREAT workout, especially considering the am run at Canebrake. I will take it easy the next 2 days.

Finishing up my easy week.

Sat. - 30 minutes on the bike, www.yogatoday.com

Sun - www.yogatoday.com, 5 miles on the bike at Canebrake with Chad.

Mon. - 10 minute walk, 2 miles jog.

I'm impressed with your training/effort, you are sure to have a great marathon at Disney, and I know Chad will do very well.

Thanks Da Bull! I appreciate your support. I am looking forward to Disney. I am planning on running a few 5ks between now and the early fall. Still hoping to improve my times a little.

Tues. - am 1 mile w/u, 12 X 200 on the road averaging 45 seconds each, and 1 mile cool down. I will lift weights later today and do crunches, back work, and push-ups. I have started doing the men's style push-ups and I am up to 3 sets X 6 reps. Don't laugh, when I first tried I could not do one. Then a couple of weeks ago I was able to do 2 reps, after I saw Kelly Rippa crank out 20 very easily on Regis and Kelly. (you know I said to myself, if Kelly can do it, so can I.) It will be a while before I can do 20, but I am on my way.