[Runninlaw]

<p id="user_yui_3_4_0_3_1316440579756_31">Big ups to <strong>Timr</strong> who scored a nice half PR this weekend - hopefully he'll share some more details!</p>
<p> </p>
<p>Its taper time for <strong>me and zrun.</strong></p>
<p> </p>
<p><strong>Hawk,</strong> do you have anything new on tap now that you are back at it?</p>
<p> </p>
<p> </p>
<p id="user_yui_3_3_0_14_131283080967623"><span id="user_yui_3_3_0_14_131283080967622" style="text-decoration:underline;">07.23.11 - Tough Mudder - Devil's Head, WI</span></p>
<p id="user_yui_3_3_0_14_131283080967621"><strong id="user_yui_3_3_0_14_131283080967620">runninlaw - I LIVED! Took under 3 hours.</strong></p>
<p id="user_yui_3_3_0_14_131283080967619"> </p>
<p id="user_yui_3_3_0_14_131283080967617"><span id="user_yui_3_3_0_14_131283080967618" style="text-decoration:underline;">08.20.11 - Madison Mini</span></p>
<p id="user_yui_3_3_0_14_131283080967616"><strong>zrun</strong></p>
<p id="user_yui_3_3_0_14_131283080967615"> </p>
<p id="user_yui_3_3_0_14_131283080967624"><span id="user_yui_3_3_0_12_131402706397762" style="text-decoration:underline;">09.10.11 - Maple Leaf HM in Manchester VT</span></p>
<p id="user_yui_3_3_0_14_131283080967625"><strong>CMJHawk86 <span style="color:#ff0000;">-</span></strong> <span id="user_yui_3_3_0_14_131335565354261" style="color:rgb(255,0,0);">will probably do as just a training run</span></p>
<p id="user_yui_3_3_0_14_131283080967626"> </p>
<p id="user_yui_3_3_0_14_131283080967627"><span id="user_yui_3_4_0_15_1315235884419_67" style="text-decoration:underline;">10.02.11 Milwaukee Lakefront</span></p>
<p id="user_yui_3_3_0_14_131283080967628"><strong id="user_yui_3_4_0_15_1315235884419_66">zrun:</strong> 3:25</p>
<p id="user_yui_3_3_0_14_131283080967629"> </p>
<p id="user_yui_3_3_0_14_131283080967630"><span id="user_yui_3_3_0_12_131402706397761" style="text-decoration:underline;">10.09.11. Chicago Marathon</span></p>
<p id="user_yui_3_3_0_14_131283080967631"><strong id="user_yui_3_4_0_15_1315235884419_65">CMJHawk86:</strong> 3:10 <span id="user_yui_3_3_0_14_131335565354228" style="color:#ff0000;">- nope, I'm out. Too much time lost to injury.</span></p>
<p id="user_yui_3_3_0_14_131283080967632"><strong id="user_yui_3_4_0_15_1315235884419_64">Runninlaw:</strong> 3:25</p>
<p id="user_yui_3_3_0_14_131283080967633"> </p>
<p id="user_yui_3_3_0_14_131335565354225"><span id="user_yui_3_4_0_15_1315235884419_63" style="text-decoration:underline;">11.6.11 - New York City Marathon</span></p>
<p id="user_yui_3_3_0_14_131335565354226"><strong id="user_yui_3_4_0_15_1315827563330_91">Timr</strong> - 3:10</p>
<p id="user_yui_3_3_0_14_131335565354227"> </p>
<p id="user_yui_3_3_0_14_131283080967634"><span id="user_yui_3_3_0_14_131283080967637" style="text-decoration:underline;">11.20.11 Harpeth Hills Marathon (aka Flying Monkey)</span></p>
<p id="user_yui_3_3_0_14_131283080967635"><strong>jebba:</strong> finish</p>

 

[CMJHawk86]

<p>I second that on Tim's race report. Sounds like he kicked it real good. <span><img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"></span></p>
<p> </p>
<p>RIL and zrun - taper well, I know you'll both be smart and ready.</p>
<p> </p>
<p>Good week for me -- lower mileage, higher XT last week, then this week it will be back to higher mileage. For lack of a better name I call it my 50/30 plan (50 and 30 though are really ballpark numbers). Basically higher and lower mileage alternating weeks, with XT filling in the gap on the lower mileage weeks. Got all that? <span><img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"></span></p>
<p> </p>
<p><span>Week in review:</span></p>
<p>M 9/12 - swimming (mostly kickboard drills), 800 yards total</p>
<p>Tu 9/13 - 7.6 easy with strides at the end</p>
<p>W 9/14 - 7 miles w/ 6-5-4-3-2-1 fartlek (3:00 rests)</p>
<p>Th 9/15 - 45 minutes stationary biking, 12.3 miles</p>
<p>F 9/16 - 7.3 mile easy trail run</p>
<p>Sa 9/17 - 22.7 miles road cycling in morning, 45 min. soccer (~3 miles) in afternoon</p>
<p>Su 9/18 - 35 minutes soccer (~2.3 miles)</p>
<p> </p>
<p>21.8 miles running, 35 miles cycling</p>
<p> </p>

 

[Timr1]

<p>Thanks RIL!</p>
<p> </p>
<p>USAF Half-Marathon mini report:  I went into this race with just some loose goals.  Basically, I wanted to run some miles at Goal Marathon Pace [7:10] and see where my fitness was.  It's been so hot in Alabama that getting down near goal pace has not been possible. </p>
<p> </p>
<p>My brother and I started near each other along with PacerChris and two of his Cobra Kai teamates.  We were in the 2nd row right behind Josh Cox and the other elites...many of whom were running for the USMC team or the USAF team.  I wanted to simulate marathon race day so I needed to get off the line not too quick and get right on pace.  I'm super pleased with my splits:</p>
<p> </p>
<p>Mile 1 - 7:14 At the start, people launched off the line and I backed off the pace a bit from the 6:50 that was showing on my watch</p>
<p>Mile 2 - 7:09</p>
<p>Mile 3 - 7:10</p>
<p>mile 4 - 7:11</p>
<p>mile 5 - 7:11</p>
<p> </p>
<p>At this point mission accomplished with the marathon paced miles so I dropped it down a bit:</p>
<p>Mile 6 - 6:59</p>
<p>Mile 7 - 6:51</p>
<p>Mile 8 - 7:11 (I had to climb the biggest hill on the course, a concrete over pass.  I passed 4 people and didn't let my pace suffer too much)</p>
<p>mile 9 - 7:00 (another hill but not as big)</p>
<p>mile 10 - 6:58</p>
<p>Mile 11 - 6:56</p>
<p>Mile 12 - 6:46</p>
<p>mile 13 - 6:39</p>
<p>.1 - 5:40 mpm pace. </p>
<p> </p>
<p>So, I was really pleased that I was able to continue to pick up the pace.  I felt strong and I could've run quicker had this been an all out race effort.</p>
<p> </p>
<p>Last week, I didn't really taper for the race, but I did end up with lower weekly mileage than previous weeks.</p>
<p> </p>
<p>m - 9 ez</p>
<p>t - 4.3 intervals (got out around 12:30 and it was hot, so I cut this workout short)</p>
<p>w - 9 ez</p>
<p>t - 5 ez</p>
<p>f - unplanned day off</p>
<p>s - race day:  2.1 mile warm up ; 13.1 mile race  [ 1:32:21] </p>
<p>s - 6 recovery</p>
<p> </p>
<p>Total:  48.5</p>
<p> </p>

 

[Runninlaw]

<p>Nice weeks, <strong>Hawk and Tim!</strong></p>
<p> </p>
<p><strong>Tim</strong> - I did not realize you started out at MP - that makes the PR all the more impressive!!  That must have been cool lining up right behind the elites! </p>
<p> </p>
<p>My last monster mileage week is in the books.  Hay is in the barn, so now my mission is rest, good eating, and dropping the last couple of lbs I want to shake.  I am really happy to have put 150 miles into the books that last 2 weeks.  That is huge for me.  And while I am tired and a little sore, nothing hurts, which is obviously key at this point.</p>
<p> </p>
<p> </p>
<p><strong>M:</strong> rest / abs / 1+ miles at GOTR with some friendly racing!<br><br><strong>T:</strong> 6.1 recovery (10:02 / 140 AHR) / arms and abs<br><br><strong>W:</strong>  11 miles with 6 x 1000 meter intervals: </p>
<p> </p>
<p>4:19 (a little slow starting) / 167 (AHR) / 192 (MHR)<br>
4:13:44 / 173 / 185<br>
4:14:56 / 172 / 182<br>
4:14:96 / 169 / 186<br>
4:10:96 / 163 / 181<br>
4:11:73 / 174 / 186</p>
<p> </p>
<p>These numbers were all very good for me! <br><br><strong>R:</strong> 6.4 recovery (10:10 / 138 AHR) / arms & abs<br><br><strong>F:</strong> 15.5 (9:12 / 149)<br><br><strong>Sa:</strong> 8.3 recovery (9:48 / 140) / arms, abs, legs<br><br><strong>Su:</strong> 20 (8:55 / 154) - last mile fastest mile. <br><br><strong>TOTAL: 70 and change</strong></p>
<p> </p>
<p><strong>EDITED TO ADD:</strong>  You may have already seen my Facebook post, but I got my Chicago number!! 4017 - woo hoo!<br>
 </p>

 

[zrun]

<p>Great going everyone on the racing and training!  </p>
<p> </p>
<p>Well... couple of days off recovering from a hip issue turned into 8 days off with a conference/presentation in Vegas and general work craziness.    I had a scheduled PT apptmt today and seems I developed a strain in my TFL muscle from running on fatigued quads.   Live and learn.   It has felt fine for a few days and I finally ran this morning for 45 minutes on the treadmill with no problems.    Pretty sure I am out of Milwaukee at this point, as much due to the work craziness as the time off.    I was looking a little today at a possible later fall marathon, but first thing is to get my butt back in gear and hopefully I will have something to report next week.</p>
<p> </p>
<p>Take care</p>

 

[Runninlaw]

<p><strong>zrun -</strong>  What?  What is TFL?  You've had such a strong training season, so I am a bit surprised.  But back-up wise, there is the Haunted Hustle Marathon (Halloween weekend).  Flat course and best opportunity for cool temps in WI.</p>
<p> </p>
<p>Recover up and reconsider though.  You may have plenty in the books for Lakefront. (</p>

 

[SeaPig]

<p>Glad to see you guys are still here....Been gone for 9 months doing an iron man. Good luck to everyone. Seapig</p>

 

[Runninlaw]

<p>Nice to see you back, <strong>SeaPig.</strong>  How did Ironman go?  Which one did you do?</p>

 

[SeaPig]

<p>Actually I did the Full Rev3 at Cedar Point, Sandusky Oh. It was good. Did alot of walking during the marathon, finished in 15 hours. Wanted to gain some overall strength in hopes of a faster marathon.</p>