Mt. Desert Island - 1 week away

This week has been a step-back week in mileage in preparing for MDI 26.2.   I finished this week's running mileage this morning with a 10 mile easy run @ 9:21 avg pace.
This wk - 41 miles running,  6 days of Supreme90 day, 1 yoga class, 2 mile walk, and Sunday will be a nice bike ride - 10-12 miles??  

MDI will be another training run, so the week of the marathon I will have high mileage.  The goal is 70 miles, with 26.2 miles being at MDI.  The plan is to run 15 on Monday, 8 on Tues., 11 on Wed. and 10 on Thurs.  Fri and Sat will be easy walking, and then Sunday, 26.2,  running on hills and spectating the fall foliage around Bar Harbor, ME.  I'm very excited to make the trip with my Mom and sister (Linde), and tour Nova Scotia with them.  Fun times ahead! 

2010 pic (Pg Berger's Photos)

This is what I'm excited to see!

This is what makes me say,  Oh My!

On Monday, I will officially finish the Supreme 90 day workouts. Woo Hoo!  I did it!  I made it to the finish! It has taken me 118 days to complete the 90 day program.  This week my results were confirmed when I took a follow-up DEXA FAT test.    Let me explain.  In May of this year,  I completed my 10th year of exercising everyday, yes, even when sick.  Thankfully, I haven't been too sick to at least get out and stroll for 30 min.  I should say,  10 years of "30 minutes of movement", every day.  There have been many days, when the "movement" wouldn't actually qualify as exercise, in my opinion, but I did complete the movement, each and every day.  I continue the streak, and will continue it until something forces me to stop.  So how does one celebrate????  This year I decided a treadmill vo2 max test,  with a FAT test would be something fun and interesting to do.  You see, I have entertained the thought of heart rate training, and even half  "knowingly"(meaning -  halfway or less - knowing what I was doing) attempted heart rate training a couple of years ago.  I enjoyed the attempt, but at some point into this endeavor, my Garmin heart rate monitor failed me, and I didn't replace it until last Dec. 2010, when I purchased a new Garmin 305 (my 2nd heart, hubby is my 1st heart, joke).   So, May 31st,  I went to have the VO2 max testing done @ USM, primarily to get the LT (lactate threshold) information for specific heart rate training.  As mentioned, I also had the FAT test done which was TOTALLY, 100% DEPRESSING, but VERY MOTIVATING!  Let me just say, the image from the DEXA scan of "those hips", and the "fat %age",  shocked me into reality.  

2 weeks later,  I started using My Fitness Pal (MFP) to monitor calories.  The following wk, I started the Supreme 90 day (S90D) workouts (similar to p90x).   On Thurs. of this wk, I was tested again for vo2 max and the FAT test.  Chris, the testing coordinator, wanted me to redo the vo2 max test because I'm somewhat claustrophobic, and we decided I stopped the test prematurely because I may, or may not have "almost freaked-out" with the mask obstructing my breathing.   This week worked out to be a great time to redo the test because I took the first test prior to starting the MFP, and S90D, and this week I'm at the end of the S90D program.  

For several wks, the results of my efforts have been physically visible to me, but I was TOTALLY STOKED to get the results on paper, in numbers,  and to have it reinforce my hard efforts this summer.  The final results - I'm down 14 lbs. and I've dropped 7.5% of FAT.  I mentioned on my last blog that I'm at a point where I no longer feel I need to drop any weight.  My current fat %age backed up my "happy weight feeling", EXACTLY.  So by thought and by fat %age (hard core fact), currently I'm at a good place.  

Obviously, both MFP and S90D  get a "thumbs up" from me.  I like and need the structure of the tracking calories.  This is true for my running, and my calories - I like and need a program.  The S90D has a lot to offer a runner's training.  It has some cardio, a lot of dumbbell exercises, some plyometrics, some short interval training,  and even some short, consistent stretching (which most runners hate).  I think it's an excellent compliment to a runner's training plan.  The best part, MFP is totally FREE, and S90D is only $20.00 at Target, WalMart, Bed Bath, & Beyond.  In addition the the cheap price, I like the fact that the S90D workouts are roughly 40 min., which includes 5 minutes w/u and c/d.  

(Note:  I paid for my S90D program, it was not given to me, and I have had NO contact with S90D, other than the occasional "tweet".  I was not asked to do a review of the product.  This is just something that has worked for me this summer/fall, and I wanted to share the results) 

So, by the numbers so far, MFP and S90D are both proven winners, but the real test will be in Dec. @ the Baton Rouge 26.2 mile RACE.  I'm hoping the weight loss, and gain in strength will result in another set of good numbers.  As always, too be continued.....

a couple of pics from  today's beautiful fall run, 

my favorite time of the year

One last note:  I'm NOT ignoring you guys.  Since my return to blog land last week, I have checked in with many blogs.  I have tried multiple times to comment on many blogs.  Some post and some do not.  After repeated tries to post a comment, I give up in frustration.  Not sure what's going on, but it's driving me nuts.  Is it just me?  Just know that I'm thinking of you guys whether my posts go through or not. 

Let's Catch UP!

I can't believe summer has turned to fall so quickly. For those who sent notes during my absence, I THANK YOU!   The miles, the cross, my work, my life have left me little time for blogging.  I hope to catch up with each of you very soon.   When I last blogged,  I had just raced a HOT 5k.  It feels like that was a LONG time ago.  To summarize my summer, I would say success is a word that comes to mind.   You may recall, or maybe not, back on June 15th, I started using MyfitnessPal to track my calories.  One week later I started doing the Supreme 90 day workouts.  15 weeks after starting MFP,  and 14 weeks of Supreme 90 day, I'm HAPPY, (super happy :) :) to report I'm down to my HAPPY, HAPPY weight., I lost some inches, and gained a little muscle tone.  Yes, this IS the highlight of my summer.  It's been a really LONG time since I have been at a point that I didn't need to drop some lbs.  This is a super feeling.    In addition to that, the running is going exactly as planned. 

Let's do a quick update on the training since I checked out back in Aug.
Week of:
Aug 22 - Run - 25 miles, Bike 18, Walk 2, 4 days of S90D (Supreme 90 Day), 1 yoga DVD Baron Baptiste

Quick trip to Venice, LA with my hubby.  He was "pre-fishing" for a tournament.  The picture is from one of my runs along the Mississippi River,  near Venice, LA.  I absolutely love running new areas when I travel.  It's so exciting to explore on foot.

Aug. 29th Run - 61 miles, Bike 10, Walk 1, 4 days of S90D (Supreme 90 Day), 1 yoga class @ The Yoga Rm

Terri finishing 26.2 Woo Hoo!

Me - finishing number 20  -  26.2

On Sat. Aug 3rd - Terry , Terri , Dawn and I traveled to Tupelo, MS (about 5 hours North) to run the Tupelo Marathon on Sunday.  The much anticipated return to run the Mississippi summer marathon.  "Trample the Weak, Hurdle the DEAD" is the tag line because it's so freak'n hot.  However, this year wasn't too bad.  We had some rain during the race which helped to cool things just a little.  Terry and Dawn ran the 14.2 mile race, and Terri and I finished the full.  Terri and I both intended to run this as a training run, NOT a race.  I went into the race hoping to run around 9:45 avg pace and I finished 9:46.  I ran this marathon in 2009 as a training run prior to running my PR in Oct @ St. George.  2009 - I finished 4:18.   2011 I finished @ 4:16.  I'm hoping this means good things for the fall/winter.

Sept. 5th Recovery Week -  Run - 20 miles, Bike 10, Walk 5, 4 days of S90D (Supreme 90 Day), 2 yoga classes -1 DVD - Bryan Kest, and 1 @ The Yoga Rm

At this point, I have 12 weeks until the Baton Rouge 26.2 mile race.  This is my goal race.  I will be following the "Advanced Marathoning,  55-70 miles per wk, 12 week program.  

Sept. 12th - Run - 55 miles, Bike 10, Walk 1, 5 days of S90D (Supreme 90 Day), 1 yoga class @ The Yoga Rm

Sept. 19th - Run - 60.3 miles, Bike 0, Walk 2,  3 days of S90D (Supreme 90 Day), 1 yoga class @ The Yoga Rm  I ran a 5k Fri evening.  The temp was around 78-80 degrees.  I was happy to run 23:38 with no speed work.  

Sept. 26th
Monday - 14 @ 9:30 avg pace and S90D - day 68
Tuesday - S90D and 9 miles @ 10:05 avg and 12 X 30 second strides
Wed. - S90D - day 70, yoga class, 5 miles @ 10:40 avg pace (note - the higher the mileage, the slower the recovery days)
Thurs. - 12 miles @ 9:22 avg pace (last 2 miles - 9:02 and 8:22)
Thurs night,  I was excited to join Jen in Jackson, MS,  for the Mississippi Museum of Art,  Art Garden Gala.  Jen is a local artist and runner.  You can find her sculpture blog here
Fri - 5 miles at noon - woo hoo - cool front moved through - cool temps at lunch time.  Low tonight - 48 degrees, just in time for my 17 mile run with 10 @ MRP, which will give me 62 miles for this week.  Hoping for a good run. 

Jen was commissioned to create these garden boats for the newly created green space @ the Museum of Art in Jackson.  The pictures do not do justice to her creative works of art.   I was honored to be a part of Jen's night as the new garden was opened to the public.   If you are in Jackson be sure to stop by and see them.  

 

 

For now, I will close this blog.  I have much more to update, but will save it for another day.  I'm hoping to get back into a blogging routine, but keep in mind, I'm still doing the S90D,yoga is a MUST,  the miles are HIGH, work and life continues.  I'm currently 2 weeks away from the Mt Desert Marathon in Bar Harbor, ME.  This will be another training run for me.  It will be hilly and beautiful.  The excitement is building by the minute to go, and run this one.  I've had it on my list for a LONG time.   My Mom and sister will be traveling with me.  After the race we will explore Nova Scotia.  Chad and I went to the Cape Breton area years ago and loved the area.  I'm excited to go back and explore with Mom and Linde. 

The Proof !

Here ya go!  I told you so!   The proof that you requested.  Thanks so much for trusting me! :)  Chad was home long enough to snap the pic.  He had to have "fast fingers" to get the shot.

BIG WEEK for me!
Monday - am - 5 miles - 1 mile running w/u, 3 miles to celebrate Amanda's virtual birthday challenge, 1 mile c/d.  Weeks earlier I had submitted an optimistic 23:15 for 3 miles.  I ended up running 23:38 (solo) - 7:46, 8:03 (uphill for 1/2 of this mile - still no good at hill racing - boo), 7:50.  3 miles pm

Tues. - 3 miles am, 5 miles pm - "Trek the Trace - 2 mile predicted run - 1 mile w/u, no watches or Garmins - you predict your finish time for 2 miles - the runner nearest to the submitted prediction is the winner.  It's a little different, it's not the fastest runner who wins, it's the best "pacer."  I have NO, ZERO, NADA, feel for pace.  I had the 3 mile hard effort on Monday, so I submitted a conservative 16:00 minutes.  Audrey and I ran this one together.  I was pleasantly surprised to run 15:27 - see, I'm not a pacer, but I actually felt very comfortable running the 15:27, after the hard run on Monday, and the AM run.  I'm always happy when I go under my prediction.  Audrey and I ran another 2 miles to cool down.

Wed. - pm - I ran 7 miles in 3 hilly (Tupelo26.2 prep) subdivisions (Bellegrass, Dandridge, and Bent Creek)


Thurs - 10 miles on the bike - mid afternoon ride

Friday - 5 miles easy, on the flat Longleaf Trail (asphalt)

Sat. - Oak Grove 5k - early in the week I decided it was time to get back in the game.  I hadn't raced a 5k since June (a long time for me) because of the glute soreness thingy (becuz I skipped yoga for 4 wks - a no no for me).   In addition to no 5ks, I haven't been doing much speed work, except the recent 3 weeks with Jen, running the 2 X 1 mile repeats.  I have very little natural speed, it's hard to get in shape, and I lose it really quickly.   I run speed work year around, with some little breaks, but I have to do it year around.  With the extended off-time,  I had NO expectations, but wanted to run a 5k as a starting point for the fall.   unofficial time - 24:16 - splits - 7:44, 7:48, 7:59, :43  (flat course). (3rd place age group award).   The best part of the race was visiting and meeting new to me, runners. (& catching up with friends)   The super tough triathlete ladies showed up in full force and represented well.   My friend Judy has been training with the tri group, and she invited me too cool down with them.  I jumped at the chance.  oh yeah, I always want to meet runners. Ginger of  Living The Tri Life has recently moved to the area, and I have been following her blog. She won the master's award??  I had recently met Marissa at The Yoga Room.  Marissa ran her first 5k today, and won the race.  How cool is that?  Not sure how Lesley and Deanna placed in the race, but the whole group went home with awards.   After the 5k I headed over to The Yoga Room for some "seriously shaky legs" yoga.   (it's hard to hold the poses after a 5k)

Sun. - because I wanted to get a decent idea of my speed, or lack of it, this meant delaying my long run until Sunday.  20 miles ended up being 19.3 @ 10:08 average pace.  I have tried this 3 times, running a 20 miler the day after a 5k race - it's definitely NOT the best option for me, if the goal is to have a good long run.  If the main goal is the long run, I would run it earlier in the week, and then race with what I had left, but this week, the 5k was the priority.    3 Xs and each time it's been HARD.  Today, wasn't too bad until the last 3 miles.  At that point, the heat, the 5k, and this week's mileage,  took their toll.  In addition to the 5k / long run combo,  I typically have a week in between an 18 and 20 mile long run.  I usually run 18, 10, and 20.  This time it was 48 miles last wk w/ long of 19, and this wk 53 miles w/ long of 19, back to back.   

So this week - I end with 53.3 miles of running, 2 miles walking, 10 miles biking, 2 yoga classes, and 5 days of Supreme 90 day.  Some super quality and good mileage. The week ahead will be a step back in mileage.  whew - yes, I welcome the step back week, and then it's Tupelo Marathon week.

I am not racing this race, and plan to train through the race, so the wk of the marathon will be another high mileage week. 

It will be a quick overnight trip, but a ton of FUN! 

Dawn, Terri and I will run the 26.2.  

Terry (he's running 14.2 miles - fast)

I'm also excited to see Bridgett, super runner,  who now lives in T. town - (she's running 26.2- fast)

(by the way - Terri, Terry, and Bridgett -  you guys need a blog)

Hello luluemon - please bring back the groovy run shorts.   Jenn of Running Sane  and other lulu shoppers, please tell me .....WHAT NOW?    honestly, it will be a while before I need any, I stocked up.  Maybe by the time I need new running shorts, lulu will bring them back.   I can't afford to experiment.

Yes, lululemon is pricey, but how much would you pay to run chafe free?

August Running Scenes

19 miles of MS beauty

Audrey's babies

Sunset

The summer breeze today, reminded me of fall

IP Biloxi

at the pool @ IP Biloxi

It's been a good week.  Jen and I met on Tues. for our 3rd and final week of mile repeats.  For the past 3 wks we ran the same workout.  2 mile w/u, 2 X 1 mile, and 2 mile c/d .  Jen signed up for a blogger 1 mile challenge.

Week 1 - 7:37 & 7:23,  
Week 2-  7:28 & 7:34 (extreme humidity)
Week 3 - 7:14 & 6:54  this may be my mile PR ?? not sure because I don't have a mile time written down, (that I can find).  Either way, it's a great time for me, for August.  This should mean good things this fall.  Jen had a super day too.  This was her first time running mile repeats.  She met, and exceeded her goal.  I'm sure she will be reporting on it soon. 


I also completed 19 miles @ 9:46 avg.  I had 18 planned.  walked 2 more after the run.
I will end the wk with 46-50 miles of running - finally getting my mileage back up :-)
This week Chad and I went for an overnight to Biloxi.  A quick getaway, but it was so nice to get away together and unplug from work, computers, & cell phones, etc.  

And now, I must close this.  Blogger is acting CRAZY (as you can see with the formatting).  I have been sitting WAY too long after the long run this am.   Time for a little stretching! 

Conversations with ME, MYSELF, and I

Wow, time is flying by and I'm finding it hard to keep up with my blogging.   My last entry documented my triumphant handstand.  Who knew that my loyal blogger "friends" would question this feat by asking me to produce a picture of it.  Uhhh, so now I have to work on a one handed, handstand so that I can take a pic to prove it.   Seriously, I'm working on the proof.  .....to be continued

The recent data and details look like this:

July 18th - 39 miles running, 16 miles biking, 2 miles walking, 2 yoga sessions, 4 days of Supreme 90 day

long was 14 - ended up running a split run - 11 miles am and 3 miles pm

July 25th - 43 miles running, 20 miles biking (not sure but I think this is a record bike wk for me - lol), 4 miles walking, 1 yoga class, 6 days of Supreme 90 day

long run this wk - 16 @ 9:50 avg pace

tempo - 6 miles total - 1 mile w/u, 4 @ 8:27 avg, 1 mile c/d  (slower than my typical tempo)

Aug. 1st - 30 miles running, 10 miles biking, 7.5 mile walk, 1 yoga class, and 6 days of Supreme 90 day

this is a step back week in total mileage for the week, and a step back in my long run for the week which was 10 miles.  I also planned my long to be in South LA to give me a break from the hills this week.

long run - 10 miles @ 9:05 avg.  The plan was a progression run.  

2 mile w/u - 9:50, 9:29, 

4 miles at 9:00 PLANNED - actual - 8:57, 8:51, 8:58, 8:56

4 miles at 8:45 (MRP- marathon race pace) PLANNED or wished for - actual - 8:49, 8:44.  I bailed on the 8:45 plan and ran the last 2 a little slower than planned.  9:00 and 9:12.  At this early point in my training, AND in the August heat, I decided I wouldn't push the issue.  I was struggling.  I haven't started a training plan yet.  I have been running some quality runs, and I'm upping my weekly mileage, but I'm not on a formal training plan yet.  My goal is to get to Tupelo26.2 with enough distance running to "cover the distance." (NO racing for this one)  Then after Tupelo I will have a recovery week and then start my real quality training for the fall.  

As I bailed on the pace for the last 2, these are the thoughts that go through my mind:

Conversations with ME, MYSELF, and I

*it's only 4 miles at MRP (marathon race pace), come on, you can run 4 @ RP (race pace)

*it's really HOT, it's smart to shut it down (heat index was in the 90s)

*some of the "better" runners, better runner/bloggers would NOT bail on these last 2

*yeah but, most of those runners are in the 20 and 30s, although you try hard to forget it, you ARE in your 40s

*yeah but, you are not trying to run their pace, you are running your plan and you gave up on the plan

*your age has nothing to do with not being able to run 2 more miles at 8:45, heat MAY be a factor, but age.... you can't use that one here...

*this is a mental break - you still have work to do on the mental part - seriously, when will you conquer this mental part of your running. 

*you are "listening to your body" and this is always a wise choice

*if you can't run 4 @ MRP, how will you EVER run 26.2 again at MRP?  seriously!

*you haven't been doing any MRP running yet, today is the first day.  It's totally fine to start here, and move forward.

so in some ways I'm totally fine with where I'm at, adjusting my plan to accommodate the day, but in other ways, I feel I cave, and then justify.  Some of the reasons are valid reasons, BUT.....

Some of the type B and C runners will think I'm "too hard" on myself, some will say "she's crazy."  Then there's the type A runners.  They will say, suck it up buttercup, stop justifying bailing on the plan.   In the end, it really doesn't matter what either side says, FOR ME, it's figuring out what is the real true FACT, not feeling.  It seems that:

*the me in me - seems to think I'm smart and altering the plan is a very smart thing to do

*the myself in me - seems to think I have too many mental cave-in's.  I need MORE "fight to the finish"

and 

*the I in me - thinks BOTH sides have very valid points.

One of my biggest joys in running is my hard run, or technical days.  The joy comes from having a plan, implementing the plan, and COMPLETING the plan on or very near the target.  It gives me a HUGE sense of SATISFACTION.  It completes my run, and in many ways, if I'm being honest, it completes me.  Yes, dorky to many of you who have "real lives", but this is MY PASSION.  The technical part of running is what gives me a HIGH.  Many runners run just for the joy of running.  While I do enjoy my easy days, the "hitting my numbers" on hard days is what keeps me in the game these days.
(no - I wasn't always like this)

So all of the sides of ME just leave me confused, but determined to work on the weakness - the MENTAL me.

RECENT RUNNING SCENES in MS and LA

a steamy start  (#RunMS)

  a beautiful sunrise  (#RunMS)

honey, I want one of these (#RunLA)

or one of these (#RunLA)

#FlowerMS

Important mid-week update!

I mentioned on a previous blog, one of my 2011 goals has been to "kick up into handstand" before the end of the year.  Oh, I've been working on this for years, but I've felt like this year, it was attainable," if "I practiced from time to time.

On Tues.,  I decided to run in Bent Creek and Dandridge for my "planned" 14 mile run.  I started the run around 6:00.    This area is challenging for me, especially on a longish, run.   I started in Bent Creek, which was my first mistake.  I ran most of the roads in the area and headed back to my car at 8 miles for a sip of Gatorade.  Then I headed down the road to Dandridge, my 2nd mistake.  Dandridge has very little protection from the sun, and the hills are more challenging than Bent Creek.  Immediately, I'm thinking...."YOU SHOULD HAVE"......

The hills become more and more challenging.  These are not long hills, but for me, they are steep.  Short, steep, rolling hills - unending rollers that beat me down.  I begin to walk up the steepest offenders.  Around 10 miles I decide I've had enough on the hills.  I make it back to the flat area and then I realize "THIS RUN IS DONE".  I stop at 11 miles, way short of my 14 mile plan.    In the recent past, I would  "gut it out", no matter what, to get the mileage of the day.  Yes, there is a sense of satisfaction and accomplishment in doing that.   Maybe it's age,  maybe it's early in the distance season, maybe it's a new found freedom, maybe it's being smart, maybe it's giving up,  one can look at this many different ways.  

This is how I look at this one.   This run does not define me, this run means VERY little in the long season of distance running.  We have good runs, we have bad runs, it's just part of it.  Thankfully, these runs are rare for me.  So I head home and with the bad run in the rear view mirror.

Later in the day, I'm working.  I'm waiting for my embroidery machines to finish stitching hats.  I decide to work on kicking up into a handstand.  I've been working on this for years at yoga class.  I've never even been close to doing it until this year.  Earlier in the year, I made it a goal to "kick up into handstand" before 2011 ends.   So I try a couple of times, not real close, but I'm feeling strong.  I try a few more times and get closer.  Then.......

I DID IT!

I kick up against the wall, and was able to hold the pose for a short while.  I worked on getting my heals off the wall, so that I was totally in a handstand, with no assistance from the wall.  I was able to hold it for a few seconds.  

So after the failed attempt at 14, a sunny part of the day, a 2011 goal achieved, MUCH earlier than expected, with 5 months to spare.  Totally exciting!  As you can see, I'm a VERY simple person, with simple goals in life.  So how will I remember yesterday?  I may remember the bad run.  I still remember awful runs from years ago, they stick out in my mind.  So I may remember the bad run, but more than that, I will remember that I had a BAD run, but later in the day, I achieved a new goal that I had been working toward for years.

I did get those other 3 miles later in the day and the battle at Bent Creek and Dandridge has only just begun.   The up side of a bad run is the fire that burns to conquer it another day.  

I call that success! 

Training Details and Planning

This blog post is totally training details and upcoming plans.  If that's not your thing, I totally get that!   I will save you some time and say, read no more of this post.
(I personally enjoy the details posted by other runners)

The Details :  week of July 11, 2011
Run - 30 miles
Bike - 37 miles
Walk - 7 miles
Supreme 90 Day - 6 days
1 yoga class

2 Quality Runs
*Wed - long run -7:15 am start time - 11 miles on hills - 9:47 avg pace
*Sat. - first attempt at any quality running in 3 weeks.  5 mile run with 2.5 mile tempo run.   I know, some would say 2.5 miles is not a tempo run.  For me,  the tempo run is the toughest part of my training.  I  have to start small, and build up each week.  So 2.5 is where I'm at....a new beginning, a new challenge.  Yes, even a 2.5 mile tempo is a challenge for me, and YES, 2.5 miles IS a tempo run for me, this week.   You do not have to count it, but I'm totally saying my tempo for this week is DONE.  lol
I think it's more of a mental issue (YES, I'm mental) with tempos rather than physical fitness or lack there of, but I'm fine with starting slow and building up.

Building up the mind and the body, I like that! (see pic below)

5 miles @ 8:55 avg. pace - 1 mile w/u, 2.5 mile tempo at 8:16 avg. pace, 1.5 mile c/d  (7:15ish am start)

*This week I upped the total running mileage from 25 miles last week, to 30 this week. 
*I'm happy that I have been able to keep all of the cross training so far.   As the mileage goes up, it will become challenging.  At some point, (hopefully MUCH later), I will reduce some of the cross training to be able to manage the increased running mileage, but I hope to keep, as much as possible.  This will be a "listen to the body" decision.  

Short term goals in training:
*continue to build up the weekly mileage (this week's goal will be 35 miles)
*continue to primarily train on hills, especially the long runs
*gradually build the tempo run, adding 1/2 mile per week
*all hard effort days will be followed by 2 easy days
*finish some training runs ending at 9:30 am  - yes, it's crazy HOT by this time, but my reason for doing this is NOT a suicide mission.  My purpose is to get ready for 26.2 in the heat of Tupelo, MS, on Sept. 4th.     Thankfully, this race starts at 5:00 am, but with running it as a training run,  I will still be running between 9:00 and 9:30 am.   I am a BIG believer in practicing to prepare for race day conditions, as much as possible (even if I'm not "racing" it).

If you fail to plan, you plan to fail, right? 

  At this point, my plan is to run my quality running days earlier in the morning (6:00am ish), and some of my easier days planned to finish around 9:30ish to prepare for the later morning running at Tupelo.   As my long run mileage increases, I will be finishing later in the morning also.   The thought here is to enhance the quality runs as much as possible, but still get in some training later in the morning to prepare for the heat of the 9 o'clock hour,  which will be brutal.  I will also continue with some evening running, 6:00-6:30pm.  I think mixing up the running time is a good thing to do.  In addition, it works for me, and I can coordinate with Chad's running schedule some days (he is a 100% evening runner).

(note:   I ran Tupelo 26.2, in  2009 as a training run leading up to St. George in Oct. 2009.  St. George is my PR race @ 26.2,  SO FAR)

(another note:  just a few years ago, I thought ANYONE who would consider running this race in the heat of Sept., on the hills of Tupelo,  was C R A Z Y.  I suppose I've gone on to the other side.  I'm having fun with my craziness)

*I will wait another 1-2 wks before adding any type of speed work back into the mix.  I'm not having any issues, but I don't want to rush things.  I have time, so there's no need to rush things.  My main goal prior to Tupelo is to get in the distance to be able to finish the training run that day.

And, I leave you with this..... it goes PERFECTLY with my planning for the week and the upcoming racing this fall. 
Today, I had a 1.25 mile run to finish the 30 for the week (30 min. on the bike also)  While on the short run, I listened to a short podcast and then turned the Ipod to my music.  This is what shuffled up:

I always apply the words to my situation, and usually to my running  (the words of the full song have a different meaning, but I pull out the part that means something to me personally, in my life, in my running, in my world.  This is why I LOVE music, this is why I love my Ipod)

"I Know You've Got A Little Life In You Yet
I Know You've Got A Lot Of Strength Left
I Know You've Got A Little Life In You Yet
I Know You've Got A Lot Of Strength Left"

Yes I do! 

(song - "This Woman's Work" - Maxwell)