[Runninlaw]

<p>Wow - Fall has definitely arrived in the Midwest!  Hopefully it will stick around and deliver some nice race day weather.</p>
<p> </p>
<p><strong>Z</strong> - any updates?  I hope you are feeling better.</p>
<p> </p>
<p><strong>SeaPig</strong> - nice to have you back.  Do you have any fall races on tap? </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>

 

[Runninlaw]

<p>First week of taper was very solid for me.  My paces are dropping and my HR is in an awesome range.  I have been seeing 120s a lot during my easy runs, which is unprecedented for me.  I have no injuries, soreness or pain.  I am starting to gain some real confidence for Chicago.  Woo Hoo!</p>
<p> </p>
<p>I ran my last tune-up race yesterday.  <a href="http://runninlaw.blogspot.com/2011/09/redemption-sort-of.html" target="_blank">The race coordination itself was something of a disaster</a>, but I ended up with 1st female and a decent time (45:05).  I was hoping for close to a PR (44:11), and throughout the race, I thought I was on track, but the course ended up a little long.  No worries, I was VERY happy with the result as it is the fastest 10K I've run in years and I never seem to run a super fast race 2 weeks out from my goal marathon.</p>
<p> </p>
<p>To prep for the marathon, I have been doing a lot more leg pilates because I don't want violin-string hammies on race day.  I am already really noticing a big difference.  Oh, and in the last 4 weeks, I lost 8 lbs!  This is great, but I am kind of annoyed with myself that I even needed to.  I need to do better with my nutrition overall moving forward (not just for this race). </p>
<p> </p>
<p><strong><span style="text-decoration:underline;">Week 1 Taper Recap</span>:</strong><br><br>
M: rest / abs & legs<br><br>
T: 8.25 with 5x600 meters; 90 sec recoveries (2:23, 2:23, 2:22, 2:21; 2:26)(oa: 8:54/143) / arms, abs & legs<br><br>
W: rest<br><br>
R: 12 (8:34 / 154); abs & legs<br><br>
F: 5 recovery (9:34 / 138); arms & abs<br><br>
Sa: 8 w/ 8 striders (8:51 / 149); abs & legs<br><br>
Su: 10K (45:05) w/warmup and cooldown<br><br><strong>Total:</strong> 46</p>

 

[CMJHawk86]

<p>Nice taper week, RIL. Not far off a regular mileage week for me. <span><img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif"> But then coming down from 80, that makes sense.</span></p>
<p> </p>
<p><span>I'm still ramping back up and making progress. Still I'm disappointed to have not hit better mileage numbers last week even though the quality was there.</span> Work and other schedule issues cut into the secondary runs I had planned for my two-a-days so those runs didn't happen. Ended up with 35. Should be hitting 50 in my "high" weeks and last week was supposed to be a high week.</p>
<p> </p>
<p><span>M 9/19 - SRD</span></p>
<p><span>Tu 9/20 - 7 very easy in early morning</span></p>
<p>W 9/21 - 7 with middle 30 mins at sub-threshold pace</p>
<p>Th 9/22 - spinning, 60 minutes, 16.5 miles</p>
<p>F 9/23 - 6.4 mile progression run finishing at MP</p>
<p>Sa 9/24 - long run, 14.6 miles easy w/ "fast finish" in last mile</p>
<p>Su 9/25 - soccer, 35 mins. + 2.5 miles walking</p>
<p> </p>
<p>Looks like the fall season is starting to heat up. Up next, Zrun, hopefully.</p>

 

[Timr1]

<p>Nice work RIL!  You're going to do great!</p>
<p> </p>
<p>Hawk - good to see you getting somewhat back to normal.</p>
<p> </p>
<p>I'm in the final big mile weeks for my plan.  This week and next then it'll be getting about taper time.  Last week was a huge one for me.  Like RIL, I'm see really low HRs on my easy runs.  And, I've been very diciplined with not over running (too fast of a pace) those easy runs.  I am wicked tired (sleepy) this week.  I may have a touch of DW's cold.  Oh well, I'll push through it.  I've got two pairs of trainers that are on the verge of being retired.  I ordered one new pair from Brooks and I will be getting a new pair of the Brooks Pure Project shoes this weekend when they come out.</p>
<p> </p>
<p>Last week:</p>
<p> </p>
<p>m - AM:  5.1 ez  PM:  6.6 ez</p>
<p>t - 6 mi intervals 2 x 1.5 mile with .5 mile recoveries [this is the short version of the workout; planned 11 miles total but rain storm washed us off the track]</p>
<p>w - 12.4 ez</p>
<p>t - 12.6 ez</p>
<p>f - 5.3 ez</p>
<p>s - 17 long</p>
<p>s - 10 ez recovery</p>
<p> </p>
<p>Total:  74.9  miles</p>

 

[Runninlaw]

<p><strong>Hawk</strong> - thanks!  Although I was supposed to log something like 59 miles.  I feel too old for that for a taper and cut it back some.  Glad to see you are ramping back up and I hope this lovely fall weather hits DC soon.</p>
<p> </p>
<p><strong>Tim</strong> - awesome week and thanks again for all of the tips on race strategy.  Reminds me of how valuable these boards/our network here is.</p>
<p> </p>
<p><strong>Z</strong> - any updates?</p>

 

[zrun]

<p>I'll be on a plane tomorrow morning instead of running Milwaukee.  I have been running a bit but not much... will be back soon with more on what's been going on (and am planning on spectating at Chicago next week).   It was a good morning as DS#2 ran his first 5k today way under his goal in 36 minutes and changes, and DS#1 scored a PR in the same race at 24:15.</p>
<p> </p>
<p>Nice training and happy running all!</p>

 

[Runninlaw]

<p>Bummer, <strong>z.</strong>  I was thinking about you this morning and wondering if you would be toeing the line!</p>
<p> </p>
<p>Where are you going to be spectating in Chicago?  I'll look for you.</p>
<p> </p>
<p>Big ups to your boys - that is awesome!</p>
<p> </p>
<p>PERFECT weather today for Lakefront and Twin Cities.  I am hoping the Chicago forecast will adjust downward some and give us weather like we are having today (36 and sunny). </p>