Morning ,

My run was Great. What a beautiful day here in the mid Tennessee area. Started my run at 7:00 am and it was 59 degrees and cloudy. Today was my long run day and ran 10.6 K .

Took about an 1:54:00. It started raining in the middle of my run, but I just couldn't stop. I wanted to finish my long run goal. I am running on a 1.1 mile trail that circles a medical facillity. Very pretty and most of it is away from traffic. I am a new runner, this is my 3rd week week of actually logging my milage.

My current goal is to build my running base and am not to concerned about my time yet. Currently feel really good.

Happy Easter,

Rusty

HoundMom: The rule of thumb is to add no more than 10% per week. But you've got to listen to your body, too. Every 4 weeks or so, cut back on your runs significantly, to let your body have a break. You've got 19 weeks before your race. The last 3 should be tapering down. The weeks prior to that should be at your max distance, say 14 miles. The first time you run 14 miles you'll know you can finish the race. When you can repeat it, you'll gain confidence in your abilities. So with 3 weeks of taper and 3 weeks at 14 miles, you've got 13 weeks left, and at least 3 of them are recovery runs, leaving 10 weeks to grow from your current max to 14 miles. If you are at 4 miles, then you'll need to add 1 mile a week. But adding 1 mile to 4 is a 25% jump. So you need to find a balance, and go longer when you feel good. I'm no expert, but that's basically the plan I'm following. But I started 10 weeks ago and built up to my current max of 10 miles adding 1/2 mile per week. I'm now going to add 1 mile, hoping to run 11 miles tomorrow, if I can (I've been feeling a little under the weather). Good luck on your runs - soon you'll be outrunning your dog!

Today I worked the morning then ran 6.46mi/9:05mm and as much as it felt good when I was done, I just wasnt all that into it, which worried me since I am giving myself such a short training period for the 1/2 on may 15...but then I started thinking that its probably due to distraction/ guilt since there are last minute things going on in getting ready for Easter tomorrow and dear hubby was at home taking care of a ton of stuff and the kids while I was taking time for myself.  Monday with be about 4mi I think, and wednesday will be 8mi, followed by yoga, friday probably 4mi again, not sure about tues/thurs since we have soccer and softball going on.  Not planning any runs next weekend since hubby will be gone fishing and MIL/SIL wont be around due to SIL running the Odessay Relay (jealous!!!!!!)  Other than the 1/2 I have no race until july's Rukus Race---gotta get some upper body workouts in!!!!!!!!!!!!!!!!!!!!!!

Happy Easter/ Passover etc

Ran a 5k race today and improved my time from last race three weeks ago from just under 30 min to just under 28 min (I think under 28, waiting for the official times to be posted). Edit: 27:51

I am happy that I improved and satisfied with my 7:40 first mile time, but not so much with the 10 minute second and third miles. I realize it is a process and I'll continue to improve with more miles and strengthening of my midsection (legs felt pretty good, stamina ok, but pain / weakness in my midsection seems to be my issue at this time).

Overall, I had a good time and will hopefully make it back to this race again next year (as a runner that can compete with the leaders).

Hope everyone had a great running Saturday.  Ran a 4 mile trail run today and it reminded me of college cross country races!  The triail covered just about every surface you could think of: grass, roots, packed dirt, straw, and sand!  My pace seemed to be just a little off from my last 4 mile race - hopefully, this was due to the trail surfaces versus asphault.  The weather in South Georgia is certainly heating up and the humidity is rising!  These changes in the weather are making me feel like I've just started running again...I hope I can aclimate quickly so I can continue to improve my times.  Would love to get my 5K times down to 20 minutes or less and my 10K times down to the 45 minute range!  On the other hand, I may need to take a slight break from races for a while...never thought I'd have run 17 races so early in the 2011 season!!!  Just got carried away with the runs: fun and friends will do it everytime!

Happy Easter and ENJOY your RUN!!

2011 Races:

1/22/11 - Cool Shark 5K 1/2 - 25:32

1/29/11 - Runway Faster 15K - 1:23:15

2/5/11 - Pirate's Run 10K - 50:38

2/12/11 - Run For Your Heart 5K - 25:01

2/19/11 - Southeast Georgia Health System Bridge Run 5K - 24:47

2/26/11 - Barrow Boogie 5K - 24:34

3/5/11 - Snickers Half Marathon - 1:50:43

3/12/11 - Gate River 15K - 1:18:05

3/19/11 - Yellow Jacket 5K - 24:09

3/20/11 - St. Patty's 10K - 51:12

3/26/11 - Okefenokee Swamp Run 10K - 50:40

3/26/11 - Sulzbacher Center 8K 44:12

4/2/11  - No Excuse for Child Abuse 10K - 48:35

4/9/11 - Crisp County Bunny Hop 10.5K - 54:37

4/16/11 - Run to the Sun 8K - 41:09

4/17/11 -  Jacksonville Symphony 4 Mile - 31:28

4/23/11 - Coastal College 4 Mile Trail Run - 32:25

Upcoming races:

5/21/11 - Never Quit Never 5K Beach Run - Jacksonville, FL

I did a sprint Triathlon on Saturday and except for the swim, it was fantastic. Cool and cloudy, temp in the low 60s. Had a fast bike leg and my fastest 5k race time, 25.48 . Only one problem, I don't have any events in the immediate future to train for. What to do ??

                                                                                         Marc

P.S. Lucie, Where are you ?

...just excellent!  As of yesterday I had 6 days to go before my first Half Marathon on the 1st of May and I've been a little apprehensive because I haven't gotten what I consider to be enough milage in.  I was scheduled to be home with the kids yesterday so I got up early enough to get in a good run in before they were up.  It was very foggy and cool enough that I was glad to have a teeshirt on.  My run was a 2 phase 10 miler, going down trail 3 miles and back, stopping a minute for a drink and to take off the shirt, then 2 miles uptrail and back. (The trail runs along the Schuylkill River and my run was centered on Valley Forge National Park, which is in PA.)  I was feeling so fiesty I put in a couple of faster half miles in the last parts, one of them uphill, even.  I think the key was to arrange it in 3 and 2 mile sections - I could trick myself into thinking "it's just 3 miles.  I can run 3 miles...oh, this is just 2 miles - that's easy!"   The morning was glorious with wildlife and other trail users all seeming glad to be alive.  Best of all, with about a mile to finish the sun burned through the fog and it turned into a brilliant morning.

So I'll "taper" this week and figure that with my strong 10 miler under my belt the HM will be fine.  It's just 3 miles more!  Woowee!