[fred-urie]

<p>Still burnt from Tuesday.</p>
<p> </p>
<p>Thursday</p>
<p>60 minute warmup, 3 times 200 uphill, my legs were trashed and I bagged the workout.</p>
<p> </p>
<p>Friday- Run 60 min., walk 2 hours and 15 minutes, ice and snow in the forest.</p>

 

[fred-urie]

<p>Notre Dame Indoor 3000 - 2005</p>
<p> </p>
<p> 1 Willis, Nick                 Michigan             7:44.00    7:48.65#<br>
  2 Haas, Stephen                Indiana              8:11.03    7:51.00#<br>
  3 Tegenkamp, Matt              Wisconsin            7:55.15    7:51.75#<br>
  4 Solinsky, Chris              Wisconsin            7:57.58    7:53.14#<br>
  5 Kerr, Matthew                Unattached           7:55.00    7:56.34!<br>
  6 Morgan, Thomas               Unattached           8:05.00    8:01.12!<br>
  7 Woods, Mike                  Michigan             7:55.00    8:02.01!<br>
  8 McKenzie, Ryan               Windsor Legion       8:06.00    8:04.53!<br>
  9 Ross, Tim                    Missouri             8:08.90    8:04.86!<br>
10 Bairu, Simon                 Wisconsin            7:57.05    8:04.95!<br>
11 Lockhart, Bobby              Wisconsin            8:01.06    8:05.90<br>
12 Wyatt, Derrick               Clemson              8:11.35    8:06.23<br>
13 Nelson, Tim                  Wisconsin            8:12.31    8:06.93<br>
14 Mauricio, Cristiano          Windsor ON           8:15.00    8:08.91<br>
 </p>

 

[fred-urie]

<p>Saturday</p>
<p> </p>
<p>35 minute warmup, 10 times 23 seconds steep uphill sprint with 100 seconds recovery, 43F.</p>
<p> </p>
<p>Rubber legs.</p>

 

[Simon]

<p>Month end is always a busy time for me- did some double shifts and running suffered.</p>
<p> </p>
<p>Friday 8.3kms steady pace, Sunday 10.3kms easy, today (Monday) 10.44kms steady pace in warm, humid conditions.</p>
<p>Nice to see geese on the river bank instead of snowmobiles on the ice.</p>

 

[fred-urie]

<p>Sunday 30 minutes    Monday - 60 minutes</p>
<p> </p>
<p>Saturday was a very hard workout and my quads were very tight. I tried to stretch my left</p>
<p>quad improperly, and strained my knee. It's swollen and I don't know if I will run on Tuesday.</p>
<p> </p>
<p>Two ice jobs so far.</p>

 

[fred-urie]

<p>Simon, I took 2 university maths and they were pretty difficult. A Masters is a great</p>
<p>accomplishment. Congrats to your son.</p>

 

[fred-urie]

<p>My knee was swollen and it was difficult to walk on Tuesday. Normally in my life, I would</p>
<p>have run anyway. The last time I missed a day due to injury was probably 1982. Having</p>
<p>read Reid Coolsaet's blog on  cross training and lack of actual running late last year,</p>
<p>before last months 62 minute half marathon, I was willing to temper my personality.</p>

 

[fred-urie]

<p><a href="http://reidcoolsaet.com/" target="_blank">http://reidcoolsaet.com/</a></p>

 

[ksrunr]

<p>Sorry to hear about the knee Fred.</p>
<p> </p>
<p>I only ran 7.25 miles Monday.  Took yesterday off completely due to breakfast date and dinner date.  I suppose I could have snuck it in somewhere but just wasn't motivated which made for a nice 10 mile hill run this morning faster than normal.  I'm cutting back from 82 miles last week to about 66 miles this week and then 2 more 80 mile weeks before backing off again for may 1st marathon.</p>
<p> </p>
<p>Had a nice cool front blow in Mon night/Tues morning.  High Mon 96 degrees already; a record.   So if felt pretty nice running this morning in upper 50's.</p>
<p> </p>
<p>Just signed up for Bar Harbor Mount Desert Island marathon in Bar Harbor, Maine held in Oct. this year.  Looks like a very hilly course.</p>

 

[Simon]

<p>Thanks, Fred, and sorry to hear about the knee.</p>
<p>I seem to have been very lucky for a couple of years now as far as injuries go- hope that lasts!</p>
<p> </p>
<p>Lots of miles for the last several months, KS, I am sure it will pay off on May 1st.</p>
<p>I am thinking of paying a bit more attention to what I eat and drink this year, not for weight but health and general wellbeing.</p>
<p>Nothing dramatic but not as many deserts, not as much coffee, I am hoping this will let me sleep better and feel better.</p>
<p>My weight is around 152lbs so not too bad for 5ft11in, but a little belly fat I would not mind losing.</p>

 

[fred-urie]

<p>Tuesday - 0 miles</p>
<p>Wednesday - walk 1.5 hours, run 0</p>
<p> </p>
<p>I am gaining weight</p>

 

[Simon]

<p>A little more than eight miles through rolling hills, 1hr 10 mins.</p>
<p>Wonderful day!</p>

 

[fred-urie]

<p>Thursday</p>
<p> </p>
<p>Run 20 minutes, walk 2 hours and 40 minutes, 47F</p>

 

[ksrunr]

<p>Knee any better Fred?</p>
<p> </p>
<p>12.25 miles of hills this morning.</p>

 

[Simon]

<p>Bad cold so no running for me,watched some golf on tv!</p>

 

[ksrunr]

<p>Excellent golf yesterday</p>
<p> </p>
<p>15 moh this morning. Plan on 8 more tonight.</p>

 

[fred-urie]

<p>The knee was better this AM. I learned one thing. Uphill sprints will change the biomechanics</p>
<p>of my body. My normal nature always was to push to the breaking point, which I did many times.</p>
<p>At 63 there is a higher probability of not making it back from a severe injury.</p>
<p> </p>
<p>Sunday - run 35, walk 70 minutes.</p>
<p> </p>
<p>73F yesterday. There is still some ice and snow in the woods.</p>

 

[evanflein]

<p>Easy does it there, Fred. You're right in that we just don't bounce back as quickly as we get older. It sucks, but it is what it is. Hope your knee continues to improve.</p>
<p> </p>
<p>KS, I agree your mileage and training has been really good. But then, it seems like it always is. You're very consistent and strong in your MOH's. I think you're going to have a great race!</p>
<p> </p>
<p>Simon, I'm just getting over the cold from hell. Just knocked me down something terrible and I went almost a week without running because of chest congestion. Still coughing a bit but much better. My DH got it and is on the mend, and my 16 year-old son came down with it this weekend. He's blaming me for ruining his jr prom. <span><img alt="rolleyes.gif" src="http://files.kickrunners.com/smilies/rolleyes.gif"></span>  I hope his youth helps him shake it soon. Good for you on taking it easy while you recover.</p>
<p> </p>
<p>Finished up a good week last week, going on a 12 day streak so far. Wheee! That's a lot for me. Will continue today, too, with an easy RAW. My miles were up a bit (55... less than a taper week for John!) but my average pace was down to 8:13, the fastest average I've seen in awhile. Will need to be sure to run easy and recovery this week. We'll see how that works...</p>
<p> </p>

 

[ksrunr]

<p>Erika - I can taper for 3 weeks or 2 weeks or 1 week or not at all and it doesn't seem to make all that much difference.  Maybe I'm a one speed horse?<br><br>
I know I can't charge at hill like I could when I was younger.  It feels like I'm just jamming my ankles into the ground rather than have some shock absorbtion.  It's better for me to relax and focus on good form on them up hills.<br><br>
Way to go on ruining a jr prom!!  </p>
<p> </p>
<p>Golf was good watching Simon.  I'm sorry Mcelroy fell apart.  I was pulling for him.</p>

 

[fred-urie]

<p>I think that it was Bill Rodgers who didn't like to cut his mileage too much for his taper.</p>
<p> </p>
<p>Monday - run 45 minutes, walk 2 hours and 50 minutes total.</p>