[Runninlaw]

<p>Hey guys!</p>
<p> </p>
<p><strong>Tim</strong> is up this weekend for NYCM!  GOGOGOGOGOGOGO!!</p>
<p> </p>
<p>How is training going?  I continue to excel at resting/recovery.  I did run a "practice" 5K on Monday with my Girls on the Run and jumped into a half marathon on Saturday.  I did not race it, but I didn't completely slack off either.  Finished in 1:46 and change.  This week I am continuing recovery and trying to figure out some sort of maintenance schedule before I start training again in December or January.</p>

 

[CMJHawk86]

<p>Indeed, showtime for Tim, who should be in an "Empire State of Mind" by now...good luck! I still remember last year's race like it was yesterday.</p>
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<p>RIL - smart to respect that recovery. Now's a good time to rest and if you feel itchy to work out, get on the bike.</p>
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<p>I'm not quite ready to wind it down just yet...I've got one more week. To let the secret out, I've been very quietly training for Philly for a while now. Probably the worst-kept secret around. I've only had 11 weeks to prepare for it and on one of those I was vacationing in the islands and not running much. So a short cycle it will be, capped off with a 2-week taper. However, despite the short time frame and lower overall mileage I've been feeling stronger each week and I am feeling confident, although I did make my goal a little less aggressive this time at 3:20.</p>
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<p>Last week was not quite the volume I had hoped for but the quality was there. Work stress, family visiting and bad weather conspired to knock the miles down.</p>
<p> </p>
<p>M 10/24 - SRD</p>
<p>Tu 10/25 - 10 w/ middle 6 @ MP</p>
<p>W 10/26 - 7 easy</p>
<p>Th 10/27 - 8 w/ middle 6.55 (quarter marathon) simulating pace and elevation at Philly</p>
<p>F 10/28 - unscheduled rest</p>
<p>Sa 10/29 - 20 w/ fast finish in final 1.5 on TM</p>
<p>Su 10/30 - soccer, played 45 minutes</p>
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<p>45 miles total</p>
<p> </p>

 

[Timr1]

<p>RIL - sounds like things are going smoothly in your post race world.  What's the next Big goal race?  You have one yet?</p>
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<p>Hawk - you should have a good Philly.  A couple of my training partners are making the trip up for that one.</p>
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<p>I'm in full on Taper and race prep mode.  I managed to force myself to take some rest days last week, but I didn't really want too.  I have the typical taper madness going on.  Legs will feel heavy one day and i'll get worried.  But it's been my best ever training cycle, so hopefully that means good things.</p>
<p> </p>
<p>m - 6 ez</p>
<p>t - rest day</p>
<p>w - tempoish 9 miles (middle miles around 7:30 pace)</p>
<p>th - 8 ez</p>
<p>f - 13.1 Long</p>
<p>s - rest</p>
<p>s - 10 ez</p>
<p> </p>
<p>Total:  46.2 miles. </p>

 

[Runninlaw]

<p><strong>Hawk</strong> - nice week.  I agree that you can pull off a solid race in Philly!</p>
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<p><strong>Timr</strong> - I just checked the weather - so far it is looking pretty ideal!  Yay!  Keep visualizing a strong race and big PR this week.  You'll get it.</p>
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<p>I don't have any upcoming races.  I toyed with the idea of racing a half this weekend, but I don't think I am going to because: (1) I have a wicked head cold; (2) this is a local race that I frankly hate (bombed there 2 years ago); and (3) I mentally cannot deal with another disappointing race.  So I am going to work on maintaining and start thinking about my spring goals.  Oh, and there is a race on Thanksgiving (5K/10K) that I'll jump into.  Not sure which yet.</p>