Nova Scotia and a PR race

Mom, Me, Linde - sister

Linde - love that smile....

coming out of the bushes....potty break (sisters can be evil - yes)

 Crazy tides in Nova Scotia

 Cape Breton, Nova Scotia

 Nova Scotia

 Nova Scotia

 Nova Scotia

 Mom supporting me at MDI 26.2

 Finishing marathon # 21

Getting "blown away" on Cadillac Mountain, waiting for sunrise, and FREEZING...

Mom - she's awesome!

Acadia National Park Fall 2011

So What's Up?

week of Oct 31st

Run - 62 miles

Walk - 2.5 miles

Yoga - 1 class

Supreme90day - 2 times (slacker)

Sat. - Senior Bowl 10k - Mobile, AL - 55 degrees 

**47:20 official time (7:37 avg)  (1:18 PR) 

**Garmin time 47:28

**Overall 111 out of 827

**Age Group - 40-44 - 2nd place (not sure how many in age group)

(previous 10K pr was in 2008 Senior Bowl 10k - 48:38)

What a super day in Mobile.  Linde (sister) went to the race this year.  She walked the 5k.   I had a SUPER day, and you guys KNOW, I'm savoring ANY and EVERY PR that I run.  I appreciate and savor the victory.  It's not a natural thing for me.  I WORK, EXTRA HARD,  and some days it pays off.  The week leading up to the race, I just felt like I would run a PR.  Mid-week, the weather was predicted to be on my side, so it was "game on"....nothing left to do on race day but execute the plan (the plan - RMAO)  

After the race I saw a couple of friends and then we headed to Louisiana for Chad's big day - the IFA Redfish Tour Championship tournament.   He and his partner, Jay ended up 7th in the tournament and won 1st place in the "Ultra 6 Tournament" - a good day for him too, and he walks away with VACATION MONeY - Sweet!

Chad & Jay 2011

Week of Nov 7th

**This week I'm working on 70 miles for the week, with a 20 miler on Sat.

**need to get the S90D workouts back up to 3-5 per wk

**Mon -S90D Tabata,  recovery from 18 miles on Sunday - 6 miles am and 4 miles pm

**Tues. - 11 miles on the Longleaf (asphalt) 8:55 avg. - 2 mile w/u, 6 X 1000 @ 7:24 avg pace, & then just finishing out to get 11

**Wed - 15 miles - first 10 at 10:10 avg. - last 5 miles I picked up the pace, and ended with 9:48 avg pace for the run.

**Wed weigh-in - up 1.5 lbs. -  first week to be up - MUST "nip this in the bud", regroup, and cut back a tiny bit. Upping the maintenance motivation through podcasts.  

Some of my favorites to keep me on track:

(all of these can be found on I-tunes)

Cut The Fat

Fat to Fit

Jillian Michaels

Each of these help me to focus on healthy eating, a healthy lifestyle, and moderation.  Running for PRs doesn't come easy for me, and neither does weight maintenance.  I have to work hard and stay focused.  

**Please send me maintenance tips and motivation - podcasts, tips, tricks

**We're at peak leaf season in MS.  Today, I had 15 miles on my schedule.  I met Kelly and Jen on the Longleaf.  Kelly ran 3, Jen ran 10, and then I finished the last 5 solo.   The leaves were amazing.  So awesome to go out and enjoy the beauty on a run.  

**Sat the 12th - will be 3 weeks out from Baton Rouge marathon - goal race.

**Sat the 19th - need to find a 5k to go for a PR.  If I find the right course (flat and fast), and get a good weather day, I KNOW I can PR, and feel like I can go sub 23.   (current PR is 23:06)