SPEED WORK OUT

Tonight is the night I usually dread. Not only are the speed workouts getting longer it is getting hotter and more humid as the summer progress. We do these workouts at an area track and the kids usually hang out in the sand pit. Tonight I brought our DVD players as we were going to be there a little longer. Thankfully we started at around 7:30 we are back in the 100 degree summer days of OK weather and it is just horrid. Enough complaining....we run with a couple friends who are also training for another marathon, a little sooner than ours. It is always great motivation to know that there are more people waiting for you to run.

TONIGHT'S PLAN

Easy 1 mile warm up 9:30

1 400 8M/M

2 800 8M/M

3 1600 8M/M

1 800 8M/M

1 400 8M/M

Easy 1 mile cool down

Yes we managed to stay on pace, I should say I stayed on pace. Ron has his own pace and tonight he was running on a 7 M/M pace. Since we started so late we were running laps in the dark and we almost locked in the track, thankfully Ron saw them locking up and ran to stop them.

That's all for today, check back again-thanks for you support-check out my fundraising site if you have not had the chance.

This is the data from tonight-based on Ron's running, as he was the one wearing the watch and heart-rate monitor. The blue is the pace and the Red line is his heart rate.

BACKGROUND INFO

Thanks for checking out our training site. Ron and I have been running for about 4-5 months, or I should say consistantly running. We have both done some running but usually one of use takes a break after 4 months or so. Anyway we are back on and it feels great to be doing some serious training and making headway. These are distances that seems so unatainable....if you know me you know that a mile was pushing it 5 years ago and that sprinting is more my thing. It goes to show that correct training can really built you up. Currently Ron and I are averaging about 25-30 miles a week, hard to believe.


The kids are great supportors and love to cheer us on. They are always first at the door when we come in with words of encouragement, although Becca hates it when we are sweaty. We tend to alternate so one of us is watching kids while the other runs. If we are feeling good, or I should say if Ron is feeling good and the weather is bearable we will run with the kids-yes, all three in the jogger. It is pretty motivating for myself to see Ron running pushing three kids!

The training schedule goes as follows

Mon- 9M/M Hilles 5miles

Tue-Cross Train, usually an easy jog or we really enjoy biking

Wed-Speed Work 7 miles, varies as to the week

Thurs-9M/M easy 4 miles

Fri-My Favorite! REST

SAT-Long Run, varies as to the week-just finished 12miles

Sun-Cross Train

This year we have run about 500 miles, and by Ron's calculations by the end of the year we will of added another 500-amazing! if you don't know already Ron loves data and has a bunch with his GPS watch. These are a couple graphs of running info upto today's run.

These are total distance's for each month, unfortunately you can't read it very well but as you can see the miles are slowly increasing. July is running about 115 now that we are at the end of the month.

Come back soon....still a work in progress!