Marathon Training

Went out to a dirt/clay/rocky road for a long run with a group.  The road goes on for many miles (furthest I've run on it is 10 out/10 back) and the only traffic is from a few hunters.  I ran the first couple with a friend who is much faster at an 8:30/mi pace, then I slowed down and he sped up after the first water stop.  Then I ran on my own for the rest and my stomach started hurting at mile 10.  I finished with an average pace of 9:20, which is what I should have been running anyway.  It just felt like a crapy run.

Ran with an old high school buddy who happened to be at a group run in my home town.  Hadn't seen him in 4 yrs.  The weather was perfect as well ( around 50).  I was holding an average of 7:28 for 6 mi and felt really good.  I was able to have a conversation just fine, the cold air hitting my face occasionally messed with my enunciation, but I wasn't out of breath.  Great run.

Ran 1.6mi to meet up with a running group and then ran with a few other people for the remainder.  Didn't go to fast, the average was around 8:20/mi.  Quads were a little sore from the run yesterday, but it was a good easy run.

Ran 3 miles at an 8:45/mi pace and did some 100yd strides at the end of my run.

Jog around the neighborhood.  Pretty windy, 22mph.  Averaged 8:30/mi.

First time running in the snow.  It was very icy and my feet got wet near the end of my run.  Couldn't do track work since my feet kept slipping when I ran around the track.  The average pace was a little bit slower than a 9min/mi.

Easy 3mi jog in the wind and cold.  The ice cleared off of the road, so it was easier to run.  The pace was around 8:30/mi. 

I didn't know how I was going to run the race.  I just went out easy and ended up feeling really good, so I picked up the pace.  The course was 2 loops, and the weather was perfect for a marathon.  27 deg @ start and 44 at finish.  I layered with throw away clothing and removed clothing as I went along.  Ended up at mile 21 in tights, a dry fit t-shirt , thin gloves, and a head band that covered my ears.  The first loop I took easy.  I felt so good the second loop that I though I might just pick up the pace.  I started passing a bunch of runners.  By mile 20 I was pretty sure I could qualify for Boston again and I kept on track to do so.  Since my training wasn't quite what it was last year and the only time difference is 45 sec slower, I'm pretty sure I will be hurting for days.  Good race though, I am very happy with my time.

Worked out at gym during lunch for 30min doing arms and abs.

Ran 6.2mi in evening

Beautiful course.  Pretty hilly, but not too bad.  The weather was great.  I ran the first half with my brother who did the half marathon, and then ran the last lap about 5 min faster than the first. 

Right foot is starting to hurt. 

Right heel is really starting to hurt.  Iced and wrapped my foot after the run.

Easy jog before my race tomorrow.  No foot pain wearing the nike free's, just with the mizunos.  Hopefully my heel doesn't start hurting during the race.

Good race, unusual distance 12k.  Started out slow and picked up the pace throughout the race.

Ran on base during workout leave.  I get work out leave, yeah!!!   Averaged about a 9min/mi pace.

Pretty good run.  Averaged 8:30 for the first 14mi, then slowed down the last 2.6 when my legs started to get sore.

easy 9:15/mi pace jog

Big race for middle GA. 1200 runners.  Course was a little hilly, but not too bad.  The weather was great.  I ran exactly what I wanted to run.  I had bowling alley pizza the day before and had a really bad stomach ache.  I wasn't expecting to run the race very fast, but I did pretty much the exact pace that I wanted to run before I had the stomach ache, so I was happy.  I haven't had a chance to get in any speed work for my marathon training, so the race was a great opportunity.

Ran a hilly course in Byron, GA with a small group.  We averaged 8:52/mi.  My calves were pretty sore by the end of the run.  I have been wearing my Nike Free's the past 2 weeks due to a heel spur, and I can really feel it working my calves and feet.  No heel spur soreness though, so its worth the extra muscle soreness. 

Wasn't expecting much from this race and I ended up with a new PR.  I also beat my boyfriends and dad's half marathon PR.  There was so many fast people in my age group though, so I didn't place.  I was still very happy though with my time.  I have been working 50+ hr weeks and haven't been putting in as many miles as I would like.  I put on 5lbs from eating office junk food.  I have also only had 1 speed workout in the past couple of months (last weeks 5k).  Race day was windy, but the tail wind was the second half of the run since it was an out and back.  My second half was 2min faster than my first.

This race was a great motivator for me.  I now know that if I do increase my mileage, drop some weight, and incorporate some speedwork in my training, I will be able to do a 1:35 half marathon.  This will be a great goal for next fall/winter.

Ran with a group of 5 other runners.  Average running pace was 8:53, but we did make a couple of restroom/water stops.  Another runner wearing a Garmin had hers running the whole time through the stops and our average total pace was 9:11, so we had about 6min of break time.  My legs were feeling a bit stiff the last few miles, but I felt good after finishing the 20.  I had some muscle milk, took an epsom salt bath, and took some bromelain.  No muscle soreness the next day :)

41mi bike ride.  It was nice to get back on my bike again, and really nice weather.  I rode with a group of 8, 2 of the riders did the 20mi run with me yesterday.  We even stopped for icecream at a food market/peach processing plant.

Nice morning run.  Due to daylight savings, it was really dark.  I had to run with a headlamp and reflectors.

Free fun run on base to celebrate Women's History month.  I just used this run for speed work since I've been unable to get any in outside of races.  I ran 1mi to warm up, and then did the loop again to get in more miles and as a cool down.

Easy jog after work.

Easy jog before work in the dark.  My right shin/calf is starting to bother me.  It doesn't feel like shin splints, but there is a little pain between my muscle and bone.

Good run. The first 6 mi were a little quick 8:20 pace.  Then me and the guy that I was running with slowed down a little.  I was fine with that.  My shin was still hurting, but not too bad.  The top of my foot was hurting after the run.  Only one more 20 miler to go for next week, and then its taper time for Boston.

Morning run, averaged 8:07/mi.  Great running weather.

Last 20 miler before Boston.  It was a rough one.  My legs started feeling heavy around mile 15.  Its a good thing I was running with other people.  My average running pace was 8:36, although we took a bathroom/ water refill break at mile 10 and then a stretch break at mile 17.

I didn't know if the run was going to be outside or on a treadmill until I arrived at the gym.  The rain turned into a fine mist and the temp was in the 40's.  I ran outside with a light rain jacket on, and it turned out to be just fine.  I went pretty slow since I have a 1/2 marathon on Sunday.

I was supose to do 5, but my toe started bleeding again so I cut the route a little short.  I will probably wear my toe socks for my upcoming 1/2 marathon.

Easy jog before my half marathon.  Ran up a huge hill near Knoxville.

This was my practice race for Boston.  Knoxville is a pretty hilly city.  I was trying to keep an 8min/mi pace to see if I could do so for Boston.  I still had some energy left at the end, but I'm not sure if I could of held the pace for a second half.  I'm also not use to the hills.  I did enjoy this race though.  Plenty of water and powerade stops.  Several bands throughout the course and a gel stop.  My boyfriend did the full, and he said there were people handing out banana slices and motrin as well.

Ran on a treadmill at a hotel.  I was in Charleston on business.  Very boring, I will have to get use to running more on a treadmill living in middle georgia in the summer.

Ran with two other people.  We took it easy since Boston is next week.  Felt pretty good, now for the easy short mileage week.

Treadmill run to warm up for Boston

I met my limit on races in a season.  Since October I've done a Ironman, 3 marathons, 2 half marathons, and a few smaller running races.  I knew at mile 7 that I was going to have a rough race.  Boston was an amazing experience though.  The crowd helped me to push on even when I felt bad and had no energy.  My quads are shot from all of the down hill running.  Anyone who has an opportunity to run Boston, I would recommend it.  Its an experience like no other.

45min on elliptical machine

Just started a sprint triathlon training plan for a race in 6wks.  Since I need a break from long workouts, I just chose an intermediate training plan to keep low miles.

Rode with the local cycling group 25mi.  Nice easy 16.5mph pace.

Jogged 2mi later in the day

First swim since October.  Swam 1500yds, 400 warm-up, 9x100, 200cd.  I'm slow, but I felt fine covering the distance. 

25mi bike ride with a local group.  Test rode a women's specific felt road bike ZW4. 

Swam 1600yds.  4x400yds.

Rode 25mi with group.

Jogged around the neighborhood.  Averaged an 8:28/mi pace.

Swam 1600 yds, 3x500, 100 back cooldown

2.25mi warm up

8x  400 sprinting 100m

1.25mi cool down

25mi ride.  Road behind the fast group this week.  Stayed between 18-22mph.

Swam 1000yds.

Ran 5mi at a 8:23/mi pace.

biked 25mi

Easy 8:53/mi average through the neighborhood.  It started to get hot.

Swam 1400yds

Felt very congested today.  I went to work but was sneezing and blowing my nose all day.  I work in an old moldy building and have mold allergies, so that definitely doesn't help.  Several of my coworkers have been out sick here and there this past week too.  I started feeling a little better after leaving work, but didn't want to do the group track workout.  I worked on my bicycle since some parts came in and then I felt good enough to run when it was getting dark.  Still in the mid 80's though.  The high was 95 today in middle GA.  The summer is going to be rough.

25mi group bike ride

1400yd swim.  200 warm up, 750 swim, 4x100 fast, 50 cd backstroke

This was just a free 5k on base.  I was first female overall and won a ticket to a dinner.  I didn't need to push myself because nobody was close to me.  It was a good run though and not too hot.  We got 6 people from my office to run/walk it.

Did the Sandestin Bike Tour- 60mi ride over the weekend.  It was such a nice bike ride.  Everyone stayed together and we stayed between 20-25mph mostly and had 2-5min food breaks.

Played 18 holes of golf with my dad.

5mi jog down a flat windy island.  Ran a nice easy 8:30/mi pace.

Walked a 1.5mi trail through the woods with my puppy and 2 boxers. 

Did a track workout.  Ran 1.25mi there, did a 1mi warmup on the track with the group, did a ladder.  2x200 (43, 45sec), 2x400 (1:36, 1:39), 800 (3:19), 2x400 (1:37, 1:40), 2x200 (45, 39), ran 2.25mi with the group through a neighborhood and split to go back home.

Swam 1600yds, 3x400, 2x100 fast, 100 easy, 100 back.

Biked 25mi with the local group

Swam 1300yds

Played Soccer for 45min

Rode 48mi in Tour de Moose on Robins AFB.  The had some planes open to walk around or look inside.

Nice easy jog, its getting pretty hot in GA.  Averaged an 8:50/mi pace.

Swam 1200yds (100wup, 200 fast, 200 easy, 200 fast, 200 easy, 200 fast, 100 back)

did an ab workout for 15min

Very hot day~94deg

1.25mi jog to the track, 1mi warm up on track with group, (100, 200, 400, 800, 400, 200, 100) x 2 with 100 walk break after 100 & 200's and 200 walk break after 400 & 800's.

1.25mi jog back home

1200yd swim (200wup, 400, 500, 100 back)

25mi group bike ride averaging 17.8mph which includes slowing down at intersections and to wait for others in the group.  There were a couple nice sprint portions. Good ride, I felt better than usual.

slow jog on base before work averaged 8:55/mi

Ran in NC down a country road with corn fields.

Swam 1000yds

Ran 3.2mi.  It was very hot 96deg and it will reach 100 several times in the next 10 days.

Biked 25mi with local group and jogged a mile after the ride in my sanuk slippers.

70min soccer game

Swam 1000yds

750yd swim, 15mi bike, 5k

Raced good.  The swim felt a little long, but I did have to swim around people.  The bike went well, it was a little hilly.  I averaged a little over 19.5mph.  The run was an out and back with a slight incline the first half and a decline the second.  This made my second half real nice.  Most important I had fun.  Last year I did the half iron distance and the 100 deg temps made the run miserable.  In the sprint, the race was over before it got too hot.

Ran 4mi up and down some big hills.  Then went for a group 25mi ride and jumped in a pool afterward and had a cookout.

Went to a track workout. Ran 1.5mi there and back, did 1200m warm up on the track 6 x 400m and 1 x 800m.  It was very hot 96deg.  I had no energy to run fast.  Summer is miserable in middle GA and it will get hotter.

morning: Swam 1100yds. 

evening: Biked 25.75mi.  Ran for 1.3mi.

Easy jog around the neighborhood.

The run was pretty humid.  I was very sweaty by the end.  Felt good though, fell into a nice pace and waited until the last 1/4mi to sprint.

Played a soccer game.  We had a sub this game, so I played for probably 60min.  We won our game and I scored a goal.  Some of my skills are starting to return.

Worked out on the elliptical machine for 50min between level 10 and 16 after a 5min warmup.  Mostly stayed at 12.  I was sweating quite a bit.  With this heat I may have to start using the elliptical more because I really dislike treadmills.  I also don't have any races scheduled until August, so perfect time to donate some blood and switch up my cardio workouts.

Did a track workout.  Jogged 1.5mi to the track, did 800m straights and turns, 8x400 between 1:42 and 1:47. Jogged 0.5mi barefoot on the grass around the track, ran back home 1.5mi.  Temp was around 96deg.  I felt pretty dehydrated even after drinking water all day.

Morning: Swam 1250yds.  200 warm up, 2x500, 50 back cd.

Evening: Biked 25.75mi, Ran 1.3mi

Ran on a single track mountain bike trail, L H Thompson.  This was a pretty tough trail, it would be even harder to mountain bike, but it was fun.  I will definitely run the trail more often since its close to my work. 

This was just another monthly base 5k, but it was nice to have it early in the day.  I was 1st female by a long shot.  Great for speed work since the races are free and I get workout time to run the race, so technically I get paid to run.  Awesome!

Donated some blood later in the day, so I'll take the next couple of days off from working out.

Easy run before work.

Swam 1000yds.  I have a triathlon coming up this weekend, so I'm taking it easy.

Not exercise related, but I ate a 3lb lobster for my 4yr anniversary w/ my boyfriend.   

Played soccer for a little over an hour.  We won 9-3 against a team which beat the team that beat us in our first game.  We are improving as a team and having fun.

Easy jog on base before work.

600yd swim, 14.3mi bike, 5k

My swim was super slow, but I still managed to pass 6 people in my age group between the bike and the run to come in 2nd.  I even out sprinted someone in my age group in the final up hill stretch to the finish line.  The 5k was super hilly, the hills never ended and were pretty steep.  I averaged 19.2mph on the hilly bike course.  It was a tough sprint, but I went with a big group, so it was a lot of fun.

47mi bike ride.  Was riding with a group when I split off with two other people to do around 30mi and we ended up missing a turn and had to ask for directions.  The group doing 50 beat us back by a couple of minutes.  It was good though, I needed to do a long ride and we stopped a couple times at stores for powerade.

Played a soccer game at night and the game was cancelled w/ 10min to go due to lightning in the area.  We were winning 8-2 and I got my goal, so I was happy.  It would have been nice to see if we could get a few more since goals determine ranking in our league.

1000yd easy swim

morning: 30min elliptical and lifted some weights

evening: ran 3.5mi

Ran on a trail and sprained my ankle.  It should be better soon.  No running for a couple of days, just biking and swimming.

pulled 600yds since ankle hurts

played a soccer game and hobbled around

Biked 64mi averaging about 18mph.

I received my new trail shoes in the mail on Saturday, so I had to try them out even though my ankle was still slightly swollen.  The ankle felt fine for the 2mi which made me feel better about running 6.2 the next day.

Did the Peach Tree Road Race with a group just for fun.  We went pretty slow and weaved in and out through the masses of runners/walkers since we started in N corral.  We ended up walking for atleast 3.5mi, 1.5 before to get to the start and 2 mi after to get to my vehicle.  It was still a good time.

Swam 1000yds

Biked 25.75mi and Ran 1.25

Swam 1000yds

Ran 5mi easy before work.

Left for Paris.  Didn't run while I was there, but I walked plenty and climbed a lot of stairs.  My calves were sore every day.

Returned from Paris

Jogged 1.5 with my dog and then dropped her off at the house and continued on for 5.5.  It was very hot and humid with a slight drizzle that lasted for about 10min.  Very difficult run after not running for a week.

Biked 70mi averaging close to 18mph with a pretty strong wind.  I was exhausted at the end.

Was TDY in Charleston, SC and ran over the Ravenall bridge.  This is a great run with a very wide running and bike lane over the bridge, which is about 2.75mi long.  My calves were burning when I got to the top of the steaper side.

Spent 45min on an elliptical machine and then lifted some weights.

Ran about 5mi over the Ravenall bridge in the morning.  It was hot, but atleast the bridge allows for a nice breeze.

Ran atleast 2mi with my dog.  She is just starting to run with me, so she runs and walks, but we covered 4mi during the day and I would say it was pretty even running and walking.

Swam 1100yds

Ran with a group of 6 other runners and started at 7:30.  There was no cloud coverage or shade and the run was miserable.  I'm glad I was able to cover the distance at the speed we did though.  I need runs like this to get me running faster.  We stayed at 8:20/mi for about 4 mi and then slowed down the second loop and ended up averaging 8:37/mi.

Biked 31mi on a fairly flat course and averaged close to 20mph.  We only had to stop for some construction where the road was out and we had to go off roading on our road bikes.  We did this twice since our course was two loops.  Then we ran 1.25mi.

Swam 1000yds.

Ran half a mile with my dog, then dropped her off and continued for 4.5mi.  The humidity is horrible.  I didn't stop sweating for about 30min in air conditioning.

Had to switch back to my Mizuno Precisions since my feet were hurting yesterday from wearing my old Nike Frees.  I think they are pretty much retired.  My ankle still hurts a little from my sprain a few weeks ago, but its not as bad with the more cushioned shoes.  Its more of an irritation than a pain.  My running is getting a little better, I'm hoping for an improvement when the miles increase.

Ran 4mi in the morning. Biked 25mi in the evening and then ran 1.25mi at a pretty decent pace for a brick.

Swam 1000yds.

Played a soccer game w/o subs.  I have 2 more games this weekend and we will be playing down a person & w/o subs.  Since running/sprinting is involved for 70min, I will estimate on the low side and give myself 2mi/game since walking and standing is involved too (although very little).

Ran at least 1.5mi with my dog.  We ran most of the 3/4mi loop in the morning and then at lunch ran about half of the 1.5mi loop.

This is my off day though, so close enough.

Had a 70min soccer game today and played a man down.  I was constantly sprinting and jogging the whole game since I had to switch to midfield since my endurance is better than others on the team.  Not sure of the exact distance I ran, but I was very tired at the end of the game.  We ended up losing, but only by a point and the other team had one more player on the field the whole time and 2 subs.  The game also started at 10:30, so it was very hot.

Ran 5mi at L H Thompson trail around noon.  It was very hot, but I really liked my new trail shoes.  This was the first time I tried them out on the trail and my ankles felt much safer being closer to the ground.  I am also less likely to trip with the soles being thinner since I do have a bad habit of not picking up my feet.

Had a soccer game and it was hot and humid.  The heat index was around 104 at the start of the game.  Both teams were walking a good bit and I rolled my ankle again.  Its not as swolen as when I sprained it a month ago, but it still is a little and it hurts.  It was my bad ankle, I guess I will have to start doing some strengthening exercises.

1000yd swim.  I pulled 500 since my ankle was hurting and kicked with one foot for the rest.

Biked 25mi

Trail run.  Started getting an upset stomach about a mile in and the heat index was around 104.  Miserable run.  I even had my ankle in a brace since it is still weak which created a knot in my calf.  The trail seemed to never end.  No more fast food on running days.

Ran with my puppy for at least a mile out of the 3 that we did today.

Wasn't able to make it out to the trail until 10:30am and by then it was getting pretty hot.  The run went much better today.  About a mile in I had to remove my ankle support since it was killing my calf, after that I felt much better.  I just had to slow down a bit and watch my footing to keep my weak ankle safe.  The first 4mi loop went very nice, I brought water and gatorade with me and had some bottles at my vehicle to fill up after each loop.  I did end up hitting the ball of my foot very hard on a short skinny stump which caused me to stumble but not fall.  My foot was starting to hurt as the miles went on, but it was bearable.  By noon, the heat was getting to me and I decided to just do 10mi instead of 12, so I turned around about a mile into the 3rd loop.  My foot ended up being nicely bruised on the top of my foot and it hurt to walk for about a day.  Thats the problem with the minimus trail shoes, although its better to bruise a foot than to sprain an ankle.  The NB minimus shoes put me close to the ground and I can get better footing compared to my solomon trail shoes, which caused me to sprain my ankle real bad about a month ago due to the high heel.  If I don't continue getting hurt on the trail and as the weather gets nicer, I shouldn't have any problem getting up to 31mi on a technical trail, just a lot of work ahead of me.

I was going to run 7mi in the morning, but my bruised foot was killing me.  I decided to hold off until tomorrow. 

 I did play a soccer game with no subs and probably ended up running between 2 and 3mi, so I will go with 2.5mi.  We lost, so no more soccer until maybe December if I decide to play winter league.  Now I can focus more on running.  My tri training will be over as well after my tri this coming Saturday. 

Nice easy morning run.  The humidity is so bad in the morning, but its better than the dry heat in the evening.  I was still sweating after my shower and didn't stop until I got to my nice air conditioned office.  My feet and ankles didn't give me any problems, which is very good.  Now I'm just trying to build up my weekly mileage again.

800yd swim in the morning (should be last swim for a while since my last tri of the season is this Saturday)

Nice jog in between the rain in the evening.

25mi bike ride at an easier pace than usual. 

Easy morning jog.  The temperature was better than usual, around 75 w/ 80% humidity.

400m swim, 13.6mi bike, 5k.  I swam 8:30, very crowded up to the first turn.  I had to keep my head up and just try to stay in between the people in front of and behind me.  The bike went very well, I averaged 21.3mph.  The course was fairly flat (nothing big just slight rolling hills), but there were lots of turns.  The run was hot and humid.  I was drenched in sweat and was able to ring out the slippers I put on after the race w/in a couple of minutes.  It was a fun race though and had a good turn out by the local triclub that I am a part of.  This was the last tri of the season for me, now I can focus on just running.  I will still ride my 25mi on wednesday with the group, but I'll take it easy.

This was a great trail run.  I didn't start to walk the steep inclines until after 10mi.  Last week I was dying at mi 8 and just barely made 10.  I did start earlier, which helped and I had plenty of water, gatorade, GU Brew, and GU Chomps.  No injuries, although I did hit a few stumps and stepped on a couple of rocks, but no bruises or painful spots on my feet.  This was a very successful distance trail run.  I'm already feeling better about my 50k trail run in October.  Single track technical trail running is much harder endurance wise than road running (at the same distance), but its a little easier on the leg muscles.  I feel a little sore all over, but no pain concentrated at a single muscle group.  I'll be ready to run again tomorrow.

Nice easy run.

Easy jog.  The weather is starting to get nicer 69deg at 7am.  Exciting!

Nice morning jog.

Ran on a dirt road with a few different people.  I run much better with a group, all I could think about when I was running by myself was that my feet were hurting from my new shoes.  Then came along a group of three ladies from my home town's track club and I ran with them the last 5mi and the pain in my feet went away.

My legs are still sore, so I took it real easy.

Ran in the morning and went for a 25mi bike ride in the evening with a group.

Nice weather, low 70's and when the sun came up it was overcast.  The first 30min of my run were in the dark, but the sun came up as I was entering the woods.  I had to plan it that way.  I ran on an AF base, so don't have to worry about homeless people, but there are critters in the woods.

The first loop was great, then my feet started to hurt on the second loop, so I switched shoes for the 3rd and 4th.  I ran a technical trail by myself and became pretty bored after running for more than 3 hrs.  Between my feet killing me and my boredom, I had to cut the last loop short.  I will now try to do part of my long run with someone else.  Other than that, nice overcast day, fairly cool compared to how it has been.

Easy warm up, then did the 10k.  It was overcast, windy, and muggy.  An improvement on the purely hot GA summer.  The course had a couple hills, but there was a drop in elevation from the start to finish.  My goal was to do a nice tempo run, since I've been running easy and increasing my mileage.  I did exactly what I wanted, held an 8min/mi pace for the first 5 then dropped to a 7:10, followed by a sprint the last 0.2mi.  The chip timing tricked me and I missed placing in my age group by 8 sec.  I passed the woman in my age group at the finish, but I started before her by 9 sec.  I didn't expect to place with just doing a temp run, but I came so close and the prize was a little Bonsai tree. 

There was an after race party at the local running store and I was able to find another pair of trail running shoes that may work for my ultra (#4 for the trail shoe search),  the Saucony Peregrines.  These have potential, light weight, good traction, thicker sole than my NB trail minimus, heel is low to the ground.

Started running around my neighborhood and ran into a friend who was out for a ride, who joined me for a couple of miles.

I was finally able to wear my long sleeve Boston marathon dri-fit shirt out on a run.  It was 59 deg when I started.  A nice morning to run.

Evening- 25mi group bike ride.  I ended up pulling a group for most of the ride.  It was good though, usually I have to ride the brakes going down hill if I'm behind other riders.  I was also able to use my aero bars more, which allows me to shift easier since I ride a tri-bike.

Great weather, too bad it will end shortly and go back to being hot.  It was a nice morning jog.

Ran with a group starting at 5:30am for 12.8mi.  It was pretty dark, but the traffic was very light.  We averaged 8:40/mi and kept picking up the pace slowly until the last few miles which were run around the average.  This is good since I've been running real slow by myself.  I need some runners to help me pick up the pace again.

Then I drove to the trail and ran in my new trail shoes.  I think I've found a winner for the 50k.  I only ran 5mi in them, but my issues with my other shoes were resolved with this shoe.  I stepped on a few root stumps and it didn't hurt, the traction was great, my toes had plenty of room but the shoe felt stable on my foot, and they are light weight and flexible.

Early morning jog with nice weather.

Great morning for a run.  My pace was 30s/mi faster than Tuesday's run.  Hopefully I keep picking up the pace and become fast again.

Early morning run with a couple of guys, we even finished before the sun came up.  I ran 9.5mi with the group and then ran 0.5mi with my puppy.  Shes a pretty good little runner when it isn't hot.

Ran with a group starting early.  First 6.3mi loop was easy, the next loop I ran with a slightly different group and we picked up the pace.  Then I went directly to the mountain bike trail and finished my run.  I felt great and my last couple of miles was the best.  I even ran up the big hill that I usually walk.  I think I'm ready for the 50k.

Golf day.

Felt good, my pace is starting to get faster.

Had to split my mileage up today due to a morning meeting.  Ran 5.15 in the morning before work and did 4.85 in the evening running in the rain.  It was nice to have my Zoot tri shoes.

Easy jog in the morning.  I don't normally listen to music, but I will be doing most of my long run by myself Sat, so I tried it out on my run this morning.  Not bad, I will need to mix up the track so I don't get annoyed by the songs.  I also don't want to become dependent on music to motivate me to run, so it will just be an occasional thing.

Ran all of my miles on a 7.2mi loop trail.  I was the first one at the trail around 8:15 and had to break all of the spider webs.  The trail was also wet from rain the night before, so I had to do some puddle hopping and a few I just ran through them.  I do love my new trail shoes, the water went out of the shoes quickly.  It was starting to get hot by 11, and by the time I finished around 1 it was in the 80's.  I was running low on water the last loop and I started the last loop by drinking half a 20oz bottle and filling 3 of my 10oz bottles up.  I will have to carry 4 for my 50k during the 7mi stretch w/o an aid station.  The rest of the race has aid stations about every 4mi, so 2-3 bottles full should be fine.

My lower calves are hurting pretty bad, the trail had several rocky climbs and decents where I had to be on my toes.  I was supose to run 10mi today, but its better to take the day off.

Lower calves are still hurting pretty bad today too.  I guess trail miles really are much harder than road miles.  Last week I split up my road and trail miles for my long run and wasn't sore at all.  I did workout at the gym and did 20min on the elliptical and lifted some weights.  Its looking like I will have to do my run intended for this morning tomorrow. 

My lower calves still hurt, but there is no pain running on flat ground.  Tomorrow I have a trail run on the same trail as my 50k, hopefully I will be pain free by then because the whole trail is ups and downs.

Ran around Ft Benning in the morning.

Ran down the running trail from Ft Benning to the National Infantry Museum, around Iron Mike, and back.  There were a few dark spots where the lights were burnt out and it was hard to see, but it was a nice night run.

Drove up to Pine Mountain, GA to run the trails to train for my 50k.  The trail was very rocky and had some pretty steep long climbs.  The race is going to be tough.  My legs were feeling the burn at the time of the run, but the next day I didn't have any pain or soreness.

Ran 5.6mi around the neighborhood and then ran with my puppy for 0.4mi.  She is going to be a good little runner.

Biked 25mi with group.  Its been 3wks since my last ride, it was nice.

Nice easy jog before the big race next weekend. 

Ran a base 5k with a couple of co-workers who were trying to race each other at the end.  We ran pretty slow, but they ran the whole thing.  My friend who won sounded like he was going to die during the sprint at the end, I just casually ran along side of him trying to encourage him to keep his sprint until the end.  He missed his goal of 30min by 12s, maybe next time.

Ran along the Chattahoochee River for a little over 6mi in the morning and then walked around Six Flags for the rest of the day.

No more running this week besides maybe a couple of miles.  I have a 50mi trail run this weekend and my Achilles are a little sore, time to rest.

This was the toughest race I've ever done.  The race started in the dark which lasted for about 2hr 15min. The whole race was technical single track trails, so the begining was very slow.  We walk jogged for about 3mi until I could finally break away and use my high powered flashlight to find my way.  My battery died after 1hr 50min, but I did bring an extra.  With just my headlamp I would have been very lost.  The early miles went by quick until I ate a bar while running which made me feel very nauseous.  After that I just ate gu and fruit and drank soda, nuun, and water.  I had no stomach problems after that.  The course was rocky with about 10,000ft of elevation change and several stream crossings with wobbly rocks to step on.  The middle miles weren't too bad, there were several other runners around to run and chat with and I had music from my ipod shuffle playing in one ear.  I felt great from mile 39-43, then I was all by myself and the last miles seemed to last forever.  I still tried to shuffle along when I could.  I didn't want to run the part next to the cliff with jagged rocks along the path.  I was afraid of tripping being so tired.  The race was a mile longer than my GPS indicated, even though the aid stations matched up pretty well with my GPS until the last one.  The last 2mi kept getting longer and I didn't know when the race was going to end, until I saw my boyfriend who told me that the finish really was 0.5mi away, then I started to pick up the pace all the way in.  I was so happy to be done and the pain in my legs started right away.  A couple hours after the race I realized I had muscle sorness throughout my body including my arms, shoulders, abs, back, glutes, and most of all my quads and calves.  This race definitly was the challenge I was looking for and I was so happy I could finish my first attempt at 50mi with only 50k training especially since 31% of the runners who started didn't finish the 50mi.  Hopefully I will have a speedy recovery.

Did an easy jog and my knee started hurting a little.  A couple hours after the run it hurt to walk, but the pain eventually went away.  I'll give running a break for a while to let my knee heal.  I need to be ready for my races/organized runs coming up.

My knee started hurting again pretty bad in the same spot, this time while I was running.  I'm just going to bike and go to the gym for the next few days and see how the knee feels.

The weather is getting nice for an evening jog.  My knee hurt a little toward the end, but not bad.  Its probably some inflamation at the insertion point at the knee of my ITB.  There is no swelling, just a slight pain while running after a couple miles.

Cold run in the 30's.  Not use to the cold in the south.  I was pretty bundled up and had ear warmers, so it wasn't too bad.  I tried out KT tape, but I didn't have it on long enough and it came off as I started to run.  Next time I will try attaching the tape before I go to sleep for a morning run.

Jogged the Rock N Roll Savannah 1/2 marathon w/ a couple of friends.  My knee in peticular and other joints were hurting pretty bad.  I finished in 2:00:22.  It hurt to walk after.  I'm not sure if I will be doing my race next weekend and if I do it will be slow.  I need to take a running break for a while to heal.  First true running injury besides sprained ankles which heal w/in a week.

Jogged in the rain.  Knee still hurts a little after 2mi.