Pine Belt Pacers Forum

Well... you guys know how indisciplined I have been in the last years when training for anything. I'm trying to change now. I will have a training schedule from now on (I guess!).

I will try to follow the World's known "Pijume Raullowey" Program. This training program incorporates at least three days a week of running (one long run) and a couple of cross training days. I will take it easy during the month of June and then increase the daily running time.

Here is what is included in the schedule for this week:

Mon: 4m running
Tue: 4m running, 2m rowing
Wed: 1m running, 7-8m biking (stationary), 1.25m rowing
Thu: -off
Fri: 4m running, 2m rowing
Sat: 10m running
Sun: 4m running (maybe!)

Just one question....what is rolling?
Donna

Another of my mistakes!

I mean "Indoor ROWING" in the ergometer

Nestor Raul

I am so boring! -- My schedule looks very similar to the one from the previous week. I went for my 10 mile long run early morning yesterday , and the Trail was really empty. I just crossed my way with PBP Terry Ingram who is going to run a half marathon next week in Canada. I guess everyone is running today with Ash (Happy birthdat by the way!)

Here is what is included in the schedule for this week:

Mon: -off
Tue: 4m running, 2m rowing
Wed: 1m running, half hour bike (level 12 and hilly course), 1.25m rowing
Thu: 4m running, 2m rowing
Fri: 1m running, half hour bike (level 12 and hilly course), 1.25m rowing
Sat: Speed work (Pine Belt Pacers Relay) - maybe 4-5 miles
Sun: 10m long run early at the Trace - 6 to 6:30am

Oooops! after yesterday's decathlon, I could not get up from bed early this morning! My legs were sore. In addition, I still have some "funny" pain coming from my right hip from the crash in the bike I had three weeks ago (maybe I'm just getting rusty!). Anyway, I cheated and did not run the 10m I was supposed to.

I just went to the Trace around 11am under adorable weather conditions (temperature 91F, humidity: 235%!) and ran 6 miles.

There are not big changes in my schedule for this week:

Mon: -off
Tue: Speed work! wathever Becky's group is assigned to do but early in the morning (Thames at 6:30am)
Wed: 1.25m running, half hour bike (level 12 and hilly course), 1.25m rowing
Thu: 4m running, 2m rowing
Fri: 1.25m running, half hour bike (level 12 and hilly course), 1.25m rowing
Sat: 11m long run early at the Trace - 6 to 6:30am
Sun: 4-5m run at the Trace (10-11am)

Don't let anybody tell you that you are not tough. I started running at 9:00 am on Sat. and I was thinking that I will no longer be able to run that late because it is too hot. I can't imagine 11:00. You go man!

Hey, I don't know about everyone else, but my quads are sore!! I was sort of glad to hear that Nestor's legs are sore. (Well not really glad). I haven't been this sore since I started back running a couple of years ago. I remember Robin saying yesterday that we should cool down so we wouldn't be so sore the next day. I remember thinking to myself, "How sore could I possibly be? I do those Tuesday speed workouts, I didn't do anything more strenuous than those workouts". I cooled down with everyone, but apparently not enough. Charles said I need to consider all the jumping that we did with the broad jump, and the steeple chase. I guess he is right. Plus, every event was all out. Back to back events and all that jumping, well, I guess I am no spring chick. I just don't bounce back as fast. Anyway, todays "Audrey" workout consisted of gently/gingerly bending over to pull some weeds in my garden. Tomorrows another day, and hopefully I can walk without pain. Catch all of you on the run!! Audrey

Well... I will start posting what in fact I did in the week, NO what I am planning to do. There are always some "little" changes during the week. For example, I did run nothing on Mon, Tue, and Wed since I was doing some intensive work at thel lab and in the field.
I went for 11 miles yesterday and 5 today in the trace. Thanks to Vicky, Isabel and Dawn for the company. Dawn you will be back running 15 miles soon!! - We are sending you a lot of positive energy!

I will start my official marathon training next week. I will be running my long runs mostly on Saturdays very early (starting at 6-6:30am) and sometimes on Sundays. I hope I survive!

Well.... I messed with the running program again this weekend. Suddenly I changed plans on Friday and went with my family to Pensacola on Saturday and just came back last night! When I am on a trip or vacation, I do not like to run any single mile

Therefore, my week went like this:

Mon: 1.5m running, 35 min bike (level 12 and hilly course), 1.25m rowing
Tue: Speed work,1600 WU, 100-200-300-400-500-600 with equal jog recovery, 1600 CD
Wed: 1.5m running, 35 min bike (level 12 and hilly course), 1.25m rowing
Thu: 4m running, 2m rowing
Fri: 4m running, 2m rowing
Sat: off
Sun: off
Yesterday: 0ff, today almost off (2.5m running)
tomorrrow off too? .... Noo! maybe speed work early at Thames!

As I was in a little break for the weekend, I did my 16m long run just until this morning at the Trace. Since I had never run distances over 14 miles while training, I feel I am now getting in "unknown territory". In fact, I got some stuff for the first time just to see how they work. I eat my first low fat fruit & grain bar at mile 12, I used somethin called BodyGlide for the first time, and I had some cheap lemon-lime energy drink I can't even remember the name after I finished -- I did fine, and I survived anyway!

I don't have a Garmin GPS, so I don't have any idea what my pace is when running. I just divided my run in four 4-miles segments, checked the overall time for each of them and got the average pace. I ran the first 4 mile in a 10:00 pace, the second one in 9:23, the third in 9:48, and the last 4 miles in a 8:58 pace.

So, my long "8-day week" went like this:

Mon: 1.8m running, 35 min bike (level 12 and hilly course), 1.25m rowing
Tue: Speed work, 1 mile WU, 2x1600 with 400 walk + 400 jog recovery after sets and 1 mile CD
Wed: 1.5m running, 35 min bike (level 12 and hilly course), 1.25m rowing
Thu: 4m running, 2m rowing
Fri: 1.5m running, 35 min bike (level 12 and hilly course), 1.25m rowing
Sat: off
Sun: 5 mile run in rolling hills (Flint Creek Water Park)
Mon: Long run, 16 miles at the Trace

I had two good runs during the wekend. I ran 10 miles yesterday, half of them with Jim Ford (average pace: 9 mpm).
I went to the Trace this morning for an easy 5m run. However, I met Keith B. and Jim C. at the Gateway and finally decided to go 8 miles with them (pace: faster than 9 mpm).

My week went like this:

Mon: Long run: 16 miles
Tue: 1.5m running, 10m bike ("hilly course"), 1.25m rowing
Wed: OFF
Thu: Speed work: 1 m WU, 5x800 with 400 walk/jog recovery 1.5 mile CD
Fri: 2m running, 10m bike ("hilly course"), 1.25m rowing
Sat: Long run: 10 miles at the Trace
Sun: 8 miles "speed work" (I ran with Keith and Jim )

Raul:

Your training is going very well. I think you are going to have a great marathon time.

Another Pacer that I'm very impressed with, staying focused and doing the work to make it happen!

Just pray for me guys!
I hope I can stay focused and don't suddently quit running (as it has happened in the past!)

No! No! No! You can not quit this time. You are doing too good. Keep up the training and you are going to have an awesome time at the marathon. Good Luck! If you think that you are going to quit, you MUST post it on the website so that we can get you back on track.