Spring Marathon Trainers - Week of April 12-19

#1

Rating: 0

4/18/10 at 5:14pm

roots

Joined: February 2007
Location: NE Ohio
Post Count: 4,291

Marathon Monday is here! Looking forward to hearing about it.

Jan. 10
Goofy Challenge

Loopy: Half: 1:21:44; Full: 2:59:45 -

Goofy report
February 7:
Melbourne & Beaches Marathon

Dr. Wu: training run

Surf City Marathon

Ileneforward: goals: do the best I can

February 14:
Mercedes Marathon

Timr1: TBA (training run)/

3:42:38
Pemberton Trail 50K

bhearn: 4:30 /

4:27:05
February 15
Lost Dutchman Marathon

bhearn: 3:25 /

3:36:06
Feb 28:
Mardi Gras

Monilark: 4:35 /

4:29 - a HUGE PR!!
March 7:
Napa Valley Marathon

Bhearn: 3:13:32!!

March 21
Los Angeles Marathon

Ileneforward: goals: do the best I can

April 10:
New Holland, PA

Loopy: 2:45?

/ 2:54
April 11
Paris

vashondan: TBD

April 19:
Boston Marathon

Bhearn: TBD

CMJHawk86: 3:10 [

Team in Training]

Jen Sparks: 4:14 or so (training run)

JohnnyB: 3:15

Missy!

PhillyTom: TBA

Runninlaw: 3:25-3:30

Sportigirl: sub-3:40

Timr1: 3:15

April 24
Country Music Marathon

Bhearn?

Trent: TBD

April 25
Big Sur

Bhearn

April 25, 2010
Glass City Marathon

SGH: sub-3:40

Roots: 2:58

May 1:
Illinois Marathon

runningINnyc: sub-3:40

Runnin-from-the-law: Main Goal: Have fun and finally meet Maria and Solar. Other Goal: sub-3:45:59

SeaPig: 3:0????

Solarpowered: TBD

May 2, 2010
Eugene Marathon

JenRuns: 2:59:59

Orange County Marathon

Ileneforward: goals: do the best I can

Providence, RI

Dr. Wu: Training run

Tacoma, WA

vashondan: TBD

Walter Childs Memorial Race of Champions Marathon
Holyoke, MA

Exeter Marathon: 2:37

May 15
Ogden Marathon

nadra24: finish!

May 29
Segahunda Trail Marathon

Johnnyb: finish

May 30:
Pineland Farms 50k

Jensparks: finish

Key Bank VT City Marathon

CTDon

Primary Goal - Enjoy the hell out of it!

Secondary Goal - sub 4:45

VCM

Dr. Wu: sub-3:35

June 19
Grandma's

Runnin-From-The-Law: TBD

Runninlaw: TBD

Trent: TBD

June 20
Mohican 50 Miler

Sportigirl: sub-10 hour

#2

Rating: 0

4/18/10 at 5:31pm

Timr1

Joined: June 2007
Location: Birmingham, AL
Post Count: 5,520

Boston Marathon Race Week:

m - 4 ez
t - 4 ez
w - 7 ez (7:40ish pace)
t - 4 ez
f - rest
s - rest / travel day
s - 3 ez on the race course + lunch with other Kick Runners

Ready to go tomorrow!

#3

Rating: 0

4/18/10 at 8:41pm

Jensparks
Cruise Director
My Lists

Joined: February 2007
Location: Massachusetts
Post Count: 5,211

Mon - 45min yoga; 15min core/upper body
Tue - 6.2 easy w/6x striders
Wed - 8 total with the middle 3 at T-pace, very happy with it; 45min yoga
Thur - rest
Fri - 7.5mi
Sat - rest
Sun - 3mi easy w/6x striders

24.7mi total ... I am excited to run long again tomorrow.

Great lunch today, I can't wait to hear everyone's Boston stories.

Roots & SGH, enjoy your last week of taper!

Happiness is not something ready made. It comes from your own actions (Dalai Lama)

#4

Rating: 0

4/18/10 at 9:50pm

sistergoldenhair

Joined: February 2007
Location: NE Ohio
Post Count: 5,027

GOOD LUCK BOSTON RUNNERS!!!!

It is really weird and a little bittersweet to not be in Boston this year, but roots & I are excited for Glass City on Sunday. This will be the first marathon we are both racing. We are hoping for agreeable weather and can't wait to see what we can do with this season of training hard.

Here was my week:

M: 6.5 easy, weight workout at gym
T: 9 including 4 X 1200 at I-pace - felt more like a Tempo run, taught pilates & yoga
W: 4 easy, took a yoga class
TH: rest day; taught yoga, pilates, did core/plyo/balance exercises at gym
F: 5 plus strides
SA: 10 including a 5K in 21:36 (6:58 pace) in windy weather - not quite my PR but I am happy with anything sub 7:00 min/miles right now as the 5K is not my focus.
SU: 5.1 easy, took yoga class

Total: 40 miles

Have faith in you and the things you do.

My (mostly about) Running Blog

#5

Rating: 0

4/19/10 at 2:41am

mmoonptdeux
Now Goes Up To 11

Joined: June 2007
Location: Napa Valley, CA
Post Count: 10,203

All set for the two-week taper for Eugene. Last week went well - I'm quietly confident that sub-4 is doable.

M - rest
Tu - 10.25 ez
W - 4.4 sorta' intervals (picked out roughly 1 mile loop around the building where I have my swim lessons - started ez then progressed up to HM, 10K and 5K pace each section) followed by 30 min swimming
Th - 7.6 ez
F - rest
Sa - 17.3 progression run (5 mi ez, 6 mi at 4-hr MP pace, then 6 mi at roughly HM pace)
Su - 5.85 ez and 30 min strength training

Total - 45.4 mi

Obviously, gogogogogoGO Boston Racers! Can't wait to hear how you all do.

roots & SGH - nice that you two will be racing together; I think you're both going to rock Glass City.

Joe
How to run a marathon: Step 1: You start running. There is no Step 2
Beyond The Two-Zero Blog

#6

Rating: 0

4/19/10 at 7:04am

Runninlaw

Joined: January 2008
Location: Wisconsin
Post Count: 767

Easy last week for me:

M: Rest / abs & core

T: 5.8 easy (8:4

/ core - still tiny bit of head cold, but legs feeling snappy

W: 6.7 miles with 3x1200 meters at tempo; 1 x1200 at MP / arms and core

R: rest / core

F: 5.5 easy with husband - super windy / core

Sa: rest / travel / core

Su: 2 easy / core

Total: 19 and change

Ready to hit Boston this morning. We had a great gathering of Spring Marathon Trainers yesterday. I wish everyone great luck - especially bhearn, who will be running his 50th marathon today; Hawk, who is poised for a big fat PR!; and Missy, who is running the race for 2!

#7

Rating: 0

4/19/10 at 8:07am

Joined: December 2007
Location: Fairfax, VA
Post Count: 2,475

Woo-hoo!!!

It's finally here. Getting ready to get off the bus now. Then I'm headed for the TNT house to chill until maybe 9:40 before I make the short jog to the corrals.

My week last week was super easy, mostly 4s and 5s with a couple rest days.

M 4/12 rest
T 5 easy
W 6 easy trail w/ 5 hill repeats at end
T rest
F 4.5 easy
S 4.3 in Boston, 20 mins weights afterwards
S rest, lunch meetup.

It was wonderful to meet so many of you yesterday. You are all as nice and supportive in person as you are online.

Good luck to my fellow Patriots Day racers and to everyone else whose big day is coming.

#8

Rating: 0

4/19/10 at 8:07am

Joined: December 2007
Location: Fairfax, VA
Post Count: 2,475

Woo-hoo!!!

It's finally here. Getting ready to get off the bus now. Then I'm headed for the TNT house to chill until maybe 9:40 before I make the short jog to the corrals.

My week last week was super easy, mostly 4s and 5s with a couple rest days.

M 4/12 rest
T 5 easy
W 6 easy trail w/ 5 hill repeats at end
T rest
F 4.5 easy
S 4.3 in Boston, 20 mins weights afterwards
S rest, lunch meetup.

It was wonderful to meet so many of you yesterday. You are all as nice and supportive in person as you are online.

Good luck to my fellow Patriots Day racers and to everyone else whose big day is coming.

#9

Rating: 0

4/19/10 at 11:18am

zrun

Joined: March 2010
Location: Illinois
Post Count: 93

Go Boston Marathoners!! Hope you all are having a good one!

Back to easy running this week, hamstring is tolerating easy runs and seems to be slowly improving. Was going to run 8 yesterday but made a wrong turn trying a new trail and wound up with 12.

M - Elliptical 45:00, Easy 4.2 Mi; Elliptical 12:00 (PT warmup)
T - Easy 6.5 Mi,
W - Easy 5.5 Mi, Elliptical 15:00 (PT warmup), Easy 2 Mi (w/ son)
Th - Elliptical 45:00
F - Easy 5 Mi, Elliptical 15:00 (PT warmup)
S - Easy 5.5 Mi
S - Easy 12 Mi, Elliptical 65:00

Total – Running 40.75 Miles, Elliptical 3:02:00

#10

Rating: 0

4/19/10 at 4:22pm

loopy

Joined: December 2007
Location: PA
Post Count: 1,298

Great racing Boston runners!!!

Bhearn: 3:18:06
CMJHawk86: 3:20:41
Jen Sparks: 4:00:06
JohnnyB: 3:14:26
Missy: 4:26:25
PhillyTom: 2:45:49
Runninlaw: 3:50:27
Sportigirl: 3:29:50
Timr1: 3:23:52

#11

Rating: 0

4/19/10 at 7:32pm

Jensparks
Cruise Director
My Lists

Joined: February 2007
Location: Massachusetts
Post Count: 5,211

That was SO much fun! I hugged @15 friends/family members on the course and thoroughly enjoyed myself! Feeling great, just like I usually do after a 20+ miler. Woo! Recovery, then on to training for the 50k.

Congrats to everyone! I hope you all had fun!

Happiness is not something ready made. It comes from your own actions (Dalai Lama)

#12

Rating: 0

4/19/10 at 7:54pm

nadra24

Joined: December 2007
Location: Salt Lake City, UT
Post Count: 528

Congrats, Boston Marathoners!!

After having to cut last week's long run short due to my stupid foot, I decided to take it easy this week and cross train instead. My doctor put me on prednisone, told me not to run much, and to go ahead and run the half I had planned for Saturday. This is what my week ended up looking like:

M: rest
T: 90 min on the bike
W: rest
Th: 2 mile run, 30 min elliptical
F: rest
Sat: Salt Lake Half, race report here: http://www.kickrunners.com/forum/sho...00#post1865800
Sun: 2.5 mile walk and lots of stretching!

I went to the doctor this morning. He wants me to continue the prednisone and take it easy this week to give my foot a chance to get over the PF. I can do my shorter runs, but he wants me to skip my mid-week 10 miler. I'm scheduled for 20 miles on Saturday, and I'm supposed to call him and let him know how it went. In the meantime I'm continuing the regimen of ice and stretching. So far so good. I might consider a deep tissue massage next week, depending on how I feel on Saturday.

#13

Rating: 0

4/19/10 at 8:13pm

monilark

Joined: August 2009
Post Count: 36

CONGRATS TO THE BOSTON RUNNERS!

#14

Rating: 0

4/19/10 at 8:17pm

roots

Joined: February 2007
Location: NE Ohio
Post Count: 4,291

CONGRATS BOSTON RUNNERS!!

One week to go for SGH and me. Tracking Boston today has us pumped up (and admittedly, me little concerned. Good anxiety, right?)

Here was my last week, April 12-18:

Mon- 4 easy (7:52); with 6x strides
Tues- 10 total, with 3 miles @ I-pace (4x 1200m; with 3:30 recovery jog)
Wed- 4 easy (8:16)
Thur- 8.25 easy (8:33); with 4x strides
Fri- 5 easy (8:02); with 5x strides
Sat- 11 total, with 5k race (17:39)
Sun- 6.25 recovery on trails (9:01)

1200m interval splits: 3:58, 4:02, 4:01, 4:01

47.3 total

I might have overcooked the intervals as my goal pace (5:30/mile) is 4:07 per interval. I think the change from dirt towpath to wearing racing flats on the track made a difference in pace. Not sure if I over-reached on my 5k as I aimed for 17:20 and a PR. It was a windy morning and I faded in mile 3 (5:30, 5:31, 5:59, :40 = 17:39) but I think part of it was a short-marked M2 marker. It messed with my head and I felt a little disappointed.

As I've said all year, no time to dwell - the real prize is now less than a week away! I'd like to target 2:55 but will be happy with a new PR (2:58:16). Toledo is known for prevailing wind. As always with the mysterious marathon, weather is a factor. Reacting to the conditions of the day can make-or-break, and I don't want to break!

#15

Rating: 0

4/19/10 at 8:32pm

roots

Joined: February 2007
Location: NE Ohio
Post Count: 4,291

I'll add a couple more stats:

- 974 miles in 2010 so far
- average 62+ mpw over last 15 weeks
- only one day off in 2010, until today

Only have about 22 miles planned in the 6 days pre-race, in the form of:

M- rest
T- 6 e
W- 8, with 3 @ pace
Th- 5 e
F- rest
Sa- 3 e

#16

Rating: 0

4/19/10 at 8:39pm

JenRuns

Joined: December 2007
Location: Florida
Post Count: 2,878

Congrats Boston runners, you all did us proud!

SGH, great race!

Roots, nice week. Enjoy the taper.

Hang in there Nadra and Zrun!

2 weeks to go for me! I took today off,

, coach had a short ez run on the plan but I have a huge rub on my achilles that I want to let dry up a bit. First day off since October 29th. Luckily tracking Boston kept me busy! It was a fun little streak, though, almost six months!

M: 7 easy (8:00)
T: 7 easy (8:29)
W: 12.5 progression. Dropped it down to marathon pace the last couple of miles.
T: 7.1 easy (8:24)
F: 10.1 easy (7:51) super hot and crazy windy on this run.
S: 6 easy (8:09)
S: 21 long (7:49) Felt pretty good. It was in the mid-70's and humid, so a fair effort for the conditions. Probably felt like 7:20-7:30 felt during the winter.

Just over 70 and I'm in full on taper mode now. I'll err on the side of caution for all my runs.

#17

Rating: 0

4/20/10 at 10:27am

Jensparks
Cruise Director
My Lists

Joined: February 2007
Location: Massachusetts
Post Count: 5,211

sGH - great race, you are on fire and I can't wait to hear how it goes this weekend.
Moon - looking great for that sub-4.
zrun & nadra - happy to hear that you're injuries are healing!
roots - that is still such a great 5k time, especially on a windy day. Fingers crossed for you & SGH for PRs
JenRuns - 6 months straight, wow! Enjoy taper

For those interested, I posted a Boston race report here: http://www.kickrunners.com/forum/showthread.php?t=66041 I'm still on a high, I loved it!

Happiness is not something ready made. It comes from your own actions (Dalai Lama)

#18

Rating: 0

4/20/10 at 11:01pm

sistergoldenhair

Joined: February 2007
Location: NE Ohio
Post Count: 5,027

Quote:

Originally Posted by roots

(and admittedly, me little concerned. Good anxiety, right?)

I would like to point out that we have switched personalities. Typically roots is the calm and mellow one and I fret. So far I am zen-like.

We are ready, well-trained, and can't control the external variables of race day. We will do the best with whatever conditions we get ... even though they are still looking rainy!

JenRuns - what a streak you maintained. Phew! Hope the taper is uneventful and recharging for you.

Have faith in you and the things you do.

My (mostly about) Running Blog

#19

Rating: 0

4/20/10 at 11:05pm

Runninlaw

Joined: January 2008
Location: Wisconsin
Post Count: 767

Quote:

Originally Posted by sistergoldenhair

I would like to point out that we have switched personalities. Typically roots is the calm and mellow one and I fret. So far I am zen-like.

We are ready, well-trained, and can't control the external variables of race day. We will do the best with whatever conditions we get ... even though they are still looking rainy!

JenRuns - what a streak you maintained. Phew! Hope the taper is uneventful and recharging for you.

You will both do great - you are ready and primed for a great race! Good luck! Can't wait to see you both take some names!

#20

Rating: 0

4/21/10 at 11:11am

runningINnyc
Queen of Green

Joined: June 2007
Location: New York City
Post Count: 15,507

Congratulations to all of the Boston runners!!! It was so awesome to see so many of you on Saturday, Sunday and along the course on Monday - you all rock and truly inspire!!!

First week in taper town saw a sharp drop in my mileage but I'm feeling good and ended up shuffling around this past weekend's runs to get some miles on the Boston course in support of Missy and baby mango.

I have a 5K on tap for this coming Saturday which I'm a wee bit askeered of, haven't raced one in way too long!

M - rest
T - 7 ez miles
W - 11 miles w/6 x 800 (6:43)
T - 6.1 ez miles
F - 15 miles w/10 @MP (8:00)
S - travel and rest
S - 3 ez miles

Total - 42.1 miles

Good luck this weekend Roots & SGH!!! Be courageous and run what's yours!

all that matters is what makes you happy

#21

Rating: 0

4/22/10 at 1:03pm

Joined: December 2007
Location: Fairfax, VA
Post Count: 2,475

Hey everyone,

Just an FYI...my (long) race report from Boston is posted. Go here for the KR version or here for the global version.

Hope you enjoy reading my story as much as I enjoyed telling it.

#22

Rating: 0

4/22/10 at 9:15pm

Runninlaw

Joined: January 2008
Location: Wisconsin
Post Count: 767

I just wanted to pipe in and thank this group. We had a terrific meet-up pre-race in Boston. So fun to see each other live. For pics, see the Boston meet-up link: http://www.kickrunners.com/forum/sho...t=65385&page=4

Definitely a highlight of my trip to meet everyone.

#23

Rating: 0

4/23/10 at 9:34am

Jensparks
Cruise Director
My Lists

Joined: February 2007
Location: Massachusetts
Post Count: 5,211

Good Luck bhearn, roots, and sistergoldenhair!

Happiness is not something ready made. It comes from your own actions (Dalai Lama)

#24

Rating: 0

4/23/10 at 11:50am

runningINnyc
Queen of Green

Joined: June 2007
Location: New York City
Post Count: 15,507

Go get 'em Bob, Lloyd and Andrea!!!

all that matters is what makes you happy

#25

Rating: 0

4/23/10 at 12:06pm

sistergoldenhair

Joined: February 2007
Location: NE Ohio
Post Count: 5,027

Thanks guys! We're excited!!

Good luck Bob!

Have faith in you and the things you do.

My (mostly about) Running Blog

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