16 Weeks to Vegas

M: easy 8 miles on a flat course.

T: 9 miles. 2 mile warmup. Stretch and striders. On a track, run 4x 400 meters in 1:51, with a 200 meter slow jog recovery. 1x 800 meters in 3:40. Warmdown 5 miles EASY.

W: Off.

Th: 8 miles. Warmup 2 miles. Stretch and do striders. 3x 1 mile in 7:10, with a one minute rest/jog interval. 3 mile warmdown.

F: 8 very easy.

S: 7 Easy, plus 6x 10 second striders.

S: 12 miles. After first 2 miles, run next two miles in 15:28 (7:44/mile pace). Run easy for the next 8.

Week's mileage: 52

Sunday Long Run

We had such a great time doing our photo shoot and got so many great shots...I just wish I could post them all! So instead I think I will just add a new picture to every new post that I write.
I finished up this week with just a hair over 50 miles. Today was my first long run over 11 miles (the longest I've run during this training program). I had specific instructions to run 8:30 paces for a minute (during the odd miles, starting at mile 3) and two minutes (during the even miles, starting at mile 4)during my 13 mile run today. I felt really good for the first part of my run. I then hit some of the hill sections during miles 7 & 8. As luck would have it both pick-ups landed right at the bottom of hills. I think this pretty much wore out my legs and I started having problems for the last few miles.
I felt pretty terrible about it. I feel like one of my "strengths" is finishing strong. After beating myself up about it, I realized that I had a pretty tough couple of weeks. The heat out here has been hot hot hot well in the 90's and 100's. That coupled with the not having an air conditioner (which equals no sleep). I have been running either early in the mornings or late at night to try to avoid the hottest parts of the day. Honestly it just didn't want to cool off! So I changed my mind... I totally kicked butt! I'm actually looking forward to next week. If I can run during this hot spell, it's only going to get better and COOLER ;-)
I also wanted to thank all of you who read this. I'm going to try to be better at posting. I have been doing the running thing alone for so long. It seems as if I've gotten to be a little shy. That and living in France and the Netherlands and not speaking the native language made me super shy with people. I really want to thank you for listening because I have been pretty lonely these last few years. It's so nice to have friends that understand my running!
THANK YOU THANK YOU THANK YOU!!!
lucky7runner

Sneak Peak...

Here is a sneak peak from our photo shoot Wednesday night. I wanted some new pictures for the blog, and because I just got married I wanted to do something in my wedding dress. So Stacey, Shawna (my sisters-in-law) and I got all dolled up and got some really great shots!

They are here!

Finally my new shoes arrive! During yesterday's 11 mile run I really noticed how bad my shoes were. I'm so excited to take my new shoes out for a run!




Today has been super hot AGAIN! It's 90...but feels like 103, super duper! This is my actual first summer training for a race. It's HARD! Lately I have been trying to keep myself motivated with listening to as many new podcasts as possible. It's so great because we are all training in this same hot heat.

One of my favorite runners is Dirt Dawg he just ran a 100 mile race (The Burning River 100) on August 1.
The Burning River 100 is an exciting 100 mile run held in Northeast Ohio that travels through several of the region’s most scenic areas, including the Cuyahoga Valley National Park, the Cleveland Metroparks and the Metro Parks, serving Summit County.
What a great inspiration for all of us! If you haven't heard his podcast you should check it out.

As for me I have another big week of 51 miles and nothing but sun and heat in the forecast. But I do have my new shoes!!! I hope you have a good week.
See you on the road!
lucky7runner

17 Weeks to Vegas

M: 7 miles super easy -- I mean it! 10 minute miles!! You can cut this to 5 if you are tired.

T: easy 9 miles.

W: Off.

Th: 9 miles easy.

F: 7 very easy.

S: 6 Easy, plus 6x 10 second striders.

S: 13 miles.

18 Weeks to Vegas

M: REST. Thank you John...I really needed the extra day of rest

T: 9 miles easy over hills if possible.

W: REST.

Th: 7 miles. Warmup 1.5 miles, including 4x 10 second striders. 2x 400 meters (on track) in 1:47, one minute jog interval; 4x 800 meters in 3:41 with a 2 minute jog interval; warmdown 2.5 miles.

F: 7 easy.

S: 7 easy, with 6x 10 second striders at run's end.

S: 11 miles. Run second half faster.

19 Weeks to Vegas

Thought I should post my running schedule weekly so that you can follow me without pulling up my buckeyeoutdoors account. Last week I had a HUGE week...running 50 miles! This week I'm working on quality miles!

M: easy 6 miles.

T: 6 miles:
1.5 mile warmup, including 6x10 sec striders.
1x1 mile in 7:37. Walk 4 minutes.
1x.75 miles in 5:43 (same 7:37/mile pace). Walk 4 minutes.
1x1 mile in 7:37. walk 4 minutes.
1.5 mile cooldown

W: Off.

Th: 6 miles. Find a moderate hill
2 mile warmup.
5x 60 seconds hard uphill, jogging down beforre going right back up.
Immediately after the 5 reps, go up hill one last time for apx. 1:30 hard.
2 mile cooldown.

F: Easy 5 miles.

S:Easy 6 miles, followed by 6x 10 second striders.

Su: 10 miles, at avg. of 9:05-9:20/mile.

Week total: 39.