[Runninlaw]

<p><span style="text-decoration:underline;"><span style="text-decoration:underline;">Late start this week - sorry.  The fall season is wrapping up around here (too) quickly!</span></span></p>
<p> </p>
<p><span style="text-decoration:underline;"><span style="text-decoration:underline;"><strong>Tim</strong> must be ready to start tapering soon....</span></span></p>
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<p> </p>
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<p id="user_yui_3_4_1_3_1319542363453_70"><span id="user_yui_3_4_1_3_1319542363453_69" style="text-decoration:underline;">11.6.11 - New York City Marathon</span></p>
<p id="user_yui_3_4_1_3_1319542363453_71">Timr - 3:10</p>
<p id="user_yui_3_4_1_3_1319542363453_72"> </p>
<p id="user_yui_3_4_1_3_1319542363453_74"><span id="user_yui_3_4_1_3_1319542363453_73" style="text-decoration:underline;">11.20.11 Harpeth Hills Marathon (aka Flying Monkey)</span></p>
<p id="user_yui_3_4_1_3_1319542363453_75">jebba: finish</p>
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<p><span style="display:none;"> </span></p>

 

[Timr1]

<p>yep, first week of taper last week.  Did my last hard work out on Wed on the track with some of my training buddies and it was killer! </p>
<p>more taper on tap this week too.</p>
<p> </p>
<p>m - 8 ez</p>
<p>t - 6 ez</p>
<p>w - 11.4 miles of Intervals:  6 x 800m + 6 x 400m [800s = 3:00 ; 400s = 82 secs.]</p>
<p>t = 8.1 ez</p>
<p>f - rest day (travel to canada)</p>
<p>s - 11.3 ez</p>
<p>s - 15.2 long</p>
<p> </p>
<p>Total:  60 miles</p>
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<p>Solid week.  Looking forward to running a bit less this week. </p>

 

[CMJHawk86]

<p>Tim, your taper week is going to be about the same as my "big" week this week. I wish I could handle mileage like that -- used to in my college days -- but not so anymore. You should be ready for NYC.</p>
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<p>RIL - how's recovery going?</p>
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<p>Vacation in the Virgin Islands for me last week. St. John for 4 days, St. Thomas for 2. Not a lot of running -- only 2 days and about 11 miles total, but boy did I swim a lot. All the snorkeling we did, and we went out pretty far from shore, added up. Plus I did a fair amount of plain old open water swimming. Of course I'm totally guesstimating the distances but I'm pretty sure I logged over 3 miles in the water last week. And we hiked a couple of trails in VI National Park (St. John) as well. As for those 2 runs they were on a short route near our hotel in St. John that had some massive climbs, easily over 10% each. And of course it was hot and humid. But the views from some of those vantage points were amazing. All in all it was a pretty spectacular and much needed vacation.</p>
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<p>Back to training for me this week. 10 miles on tap at lunchtime today. Training for what? You'll find out soon enough...<span><img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"></span></p>

 

[Runninlaw]

<p>Hey guys.</p>
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<p>Awesome work Tim.  You've had a great training season.  Only a couple more weeks to go...</p>
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<p>Hawk - ah, the Virgin Islands sounds wonderful.  Especially the hiking - that is definitely one of my favorite things in the world to do.</p>
<p> </p>
<p>My recovery week was kind of uneventful.  I did not run at all during the week except with my Girls on the Run program.  Sunday, I did an easy 3 miler with DH on the trail.  I have been toying with the idea of running a half the weekend of 11/5, but it is all up in the air right now b/c my L achilles is bugging me.  It doesn't hurt per se, but it feels creaky and tight and just not right.  Which frankly really p!sses me off.  I had such a great training season, then 2 bad races and now a big fat warning sign not to push things right now. I haven't been injured in 5 years, but I know so many people who have been seriously sidelined, so I am listening when the achilles barks.</p>
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<p>SO, I am going to just play it by ear this week and likely will not do anything overly long or intense.</p>
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