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<p>Happy Monday!</p>
<p> </p>
<p>You will notice that I am taking on the weekly thread for <strong>Runninlaw</strong> for the time being.   I hope I can do half as good a job as she did, and that she'll still pop in from time to time!   </p>
<p> </p>
<p>Last official week of Summer, hopefully cool weather will continue!  Congrats to this weekends racers, and looking forward to seeing how everyone's training is going.</p>
<p> </p>
<p><span style="text-decoration:underline;">June 5</span><br><b>Another Dam 50K</b></p>
<blockquote>
<p>Mailbox Head: Finish strong and healthy / <b>5:19:55</b><br><a href="http://www.kickrunners.com/forum/showthread.php?t=67289" target="_blank"><b><span style="color:#810081;">Race Report</span></b></a></p>
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<p> </p>
<p><span style="text-decoration:underline;">June 12</span><br><b>R.U.T.S [Run Under The Stars]</b></p>
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<p>Tim1: 50 miles (10 hour endurance run) /</p>
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<p><b>34 miles</b></p>
<p> </p>
<p><b>Lake Merritt Half Day, Oakland, CA</b></p>
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<p>bhearn: goal: not sure yet, but would like to run at least 100K. 65 or 70 miles would be better! It's a flat, 3.1M loop. Could be warm, though /</p>
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<p><b>62.9 miles; 2nd o/a; 1st a/g</b><br><a href="http://www.kickrunners.com/forum/showthread.php?t=67614" target="_blank"><b><span style="color:#0000ff;">long report</span></b></a></p>
<p> </p>
<p><span style="text-decoration:underline;">June 19</span><br><b>Grandma's</b></p>
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<p>Trent: TBD</p>
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<p> </p>
<p><span style="text-decoration:underline;">June 20</span><br><b>Mohican 50 Miler</b></p>
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<p>Sportigirl: sub-10 hour /</p>
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<p><b>a win!!</b></p>
<p> </p>
<p><span style="text-decoration:underline;">July 4</span><br><b>Foot Traffic Flat marathon (Portland, OR)</b></p>
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<p>bhearn: 3:15</p>
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<p> </p>
<p><span style="text-decoration:underline;">July 25</span><br><b>San Francisco Marathon</b></p>
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<p>bhearn: 3:20</p>
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<p> </p>
<p><span style="text-decoration:underline;">September 18</span><br><b>USAF Marathon (Dayton, OH )</b></p>
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<p>Tim: 3:10</p>
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<p> </p>
<p><span style="text-decoration:underline;">October 3</span><br><b>Twin Cities</b></p>
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<p>BigGahoona: sub-4:37 (PR)</p>
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<p> </p>
<p><span style="text-decoration:underline;">October 10</span><br><b>Chicago</b></p>
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<p>zrun: 3:20</p>
<p> </p>
<p>SeaPig: 3:08:18</p>
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<p> </p>
<p><b>Mohawk Hudson River Marathon</b></p>
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<p>JenSparks: TBA</p>
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<p>  </p>
<p><span style="text-decoration:underline;">November 6</span><br><b>Indianapolis Monumental Marathon</b></p>
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<p>swallen1: 3:45</p>
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<p> </p>
<p><span style="text-decoration:underline;">November 7</span><br><b>New York</b></p>
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<p>Hawk: TBA<br><br>
RunningINnyc: TBA</p>
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<p> </p>
<p><span style="text-decoration:underline;">November 13</span><br><b>Chicamauga</b></p>
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<p>Jebba: sub-3:45</p>
<p> </p>
<p><span style="text-decoration:underline;">December 5</span><br><b>CIM</b></p>
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<p>JohnnyB: 3:10</p>
<p>  </p>
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<p><span style="text-decoration:underline;">December 19</span><br><b>Jacksonville</b></p>
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<p>Florida Boiler: sub-4:00</p>
</blockquote>
</blockquote>
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Discussion Starter · #2 ·
<p>Decent week for me, capped with my last long run and beginning of taper for Chicago.    I am switching some of my recovery runs to elliptical (or hopefully biking) to get the most recovery possible for the hard workouts while being cautious with my hamstring.   Long run was good, wish my pace at the end (intended to be at MP effort) was the 7:38s I need for 3:20 at Chicago but within shouting distance anyway.   Loving the cooler weather.</p>
<p> </p>
<p>M: 65 Minutes elliptical</p>
<p>T: 11.4 Miles including 5 x 1600 with 400 jog recoveries, averaged 6:54</p>
<p>W: 9 Easy</p>
<p>T: 55 Minutes elliptical</p>
<p>F:  21.5 Long Run - only time I could get it in, overall 7:56 pace with last 4 at 7:43-44. </p>
<p>S:  5.7 Easy</p>
<p>S: Rest Day</p>
<p> </p>
<p><strong>Total: 47.6 miles, 2 hours Elliptical</strong></p>
<p> </p>
<p>Have a great week, everybody!</p>
<p> </p>
<p>Bring on the taper!! </p>
 

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<p>Great week, Zrun!  Enjoy the taper.  Relish it.  The hay is in the barn, as we say in Indiana.</p>
<p> </p>
<p>I had a light week, after my longest week of 46 miles last week (sorry I didn't get a chance to check in).</p>
<p> </p>
<p>This week was intentionally light, but I also swapped out Saturday's planned "long run" for a bike ride, and bagged Sunday's run after 2 miles with stomach issues.  Ready to get back at it this week, with a 20-miler on Saturday.</p>
<p> </p>
<p>M - Rest / Core</p>
<p>T - 4.5 w/ 5x400 @ 85-90 sec</p>
<p>W - 4 easy</p>
<p>Th - 5</p>
<p>F - Rest</p>
<p>Sa - 36 mile Bike ride</p>
<p>Su - 2 (slacker)</p>
<p> </p>
<p>Totals: 16 (eek!) running and 36 bike</p>
<p> </p>
<p>Better this week!</p>
 

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<p>Zrun - I agree about tapering. Some people hate it but I really think if you've done the training, it's like a reward that you've earned. Enjoy the dialing back and gathering strength for 10-10-10.</p>
<p> </p>
<p>swallen - nice running/riding.</p>
<p> </p>
<p>I raced yesterday at the Wilson Bridge Half Marathon and it was a rough one. Fell short of my goal with a 1:32:09 result. I know, I know that's not a bad time by any means, but I tend to be hard on myself  -- seems I always want/expect a sub-90, even though I only finally broke that barrier last year.</p>
<p> </p>
<p>Course was very tough, less because of the hills than because of the concrete surface we were on for almost the whole race. That absolutely destroyed my legs and today I feel as sore as if I had run a full marathon. So I'm definitely resting today and I have a feeling this week will be lighter than I had planned. As for the 20-22 I had in mind for this coming Saturday...hmm...ask me around Friday, by then that workout may have turned into a 30-40 mile road ride instead.</p>
<p> </p>
<p>As for NYC, I'm still trying to figure out what a realistic goal is. I still seem to be off my form of earlier in the year when I was knocking down PRs routinely. This may be the race to actually run a negative split...I often say I will do that, only to blow it on race day.</p>
<p> </p>
<p>Week in review:</p>
<p>M 9/13 - 6.1 mostly easy, 2 at HMP in the middle</p>
<p>Tu 9/14 - 6.1 again, this time all super easy</p>
<p>W 9/15 - 3.4 with 2 x 800 at 10k pace in the middle</p>
<p>Th 9/16 - 30 minutes elliptical, then upper body resistance band work & crunches</p>
<p>F 9/17 - 3 easy on treadmill w/ a few 200m HMP strides thrown in</p>
<p>S 9/18 - rest</p>
<p>Su 9/19 - race: Wilson Bridge Half, 1:32:09, 90 OA.</p>
<p> </p>
<p>Oh, and Z, thanks for taking over the thread!</p>
 

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<p>Happy Monday all!  I came off with a decent week and yet another fantastic Reach the Beach experience - I so love that race!   This year was very different for me though as I was a part of van 2 and ran 4 legs that I've never run before.  The mileage over the course of my 26 or so hours came to just short of 27 miles and while my legs don't hate me much, I had a whole lot more of big uphills this year over years past.   It's always fun though to be with so many other crazy runners, being sleep deprived and running in only the light of your head lamp on deserted New Hampshire roads.  I highly recommend relays to anyone and everyone!!</p>
<p> </p>
<p>Happy tapering to you <strong>zrun</strong>!</p>
<p> </p>
<p><strong>Swallen</strong> - nice week and good luck with your 20 this weekend!</p>
<p> </p>
<p><strong>CMJHawk</strong> - sorry to hear the race was rough but still, a solid effort!  Don't rush the decision on your next LR, play it day by day and rest up from yesterday's effort!</p>
<p> </p>
<p>Big congrats to <strong>Tim R</strong>!!!!</p>
<p> </p>
<p>M - 7 ez mi</p>
<p>T - 7.9 ez mi</p>
<p>W - rest</p>
<p>T - 5 ez mi w/6x strides</p>
<p>F - 7.30 hilly mi (1:50 p.m.) / 7.39 ridiculously hilly mi (11:50 p.m.)</p>
<p>S - 8.55 super ridiculously hilly mi (9:40 a.m.) / 3.39 mi (3:30 p.m.)</p>
<p>S - stuck traveling</p>
<p> </p>
<p>Total = 46.53 miles</p>
 

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<p>Last weeks results:</p>
<p> </p>
<p>M - planned: 7.5 actual 10.08</p>
<p>T - Planned - 10 - actual - 6.08</p>
<p>W - Planned 6 - actual 7.75</p>
<p>Th - Planned - 6 Actual 6.26</p>
<p>F - Planned - 10 - Actual - 10.24</p>
<p> </p>
<p>This week's plan.</p>
<p>M - 10</p>
<p>T - 6</p>
<p>W - 7.5</p>
<p>Th - 6</p>
<p>F - 10</p>
<p> </p>
<p>I admit that I don't do much planned speed in my marathon training. I just try and push the pace on the shorter runs.  BUT right now it is to warm and or humid depending on the day for me to push the pace any SO I am trying to cut out some of my walk breaks.</p>
<p> </p>
<p>Have a good week everyone!</p>
<p> </p>
 

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<p><strong>Zrun</strong> - that is one impressive LR, even if you didn't quite hit your MP at the end.  It looks like you were pushing the overall pace pretty good given your average pace was only 18 seconds off MP.</p>
<p> </p>
<p><strong>Steve -</strong>  hope you enjoyed your cut-back week.</p>
<p> </p>
<p><strong>Hawk</strong> <strong>and Maria</strong> - nice races!  I agree with Maria on the long run and playing it by ear.  Sometimes half marathons can really take a lot out of you and it is better to allow for adequate recovery.</p>
<p> </p>
<p>Yes, BIG congrats to <strong>Tim</strong> on a big old PR!!  Has he posted a race report yet?</p>
<p> </p>
<p><strong>FB</strong> - nice job keeping on the schedule and then some.  I hope cooler temps come your way soon.</p>
<p> </p>
<p>I only ran about 13 miles last week, including a 5 mile race with a 5th grader which included lots of walking.  I am feeling pretty rested now and actually woke up at 4 ready to go.  I received my Chicago confirmation yesterday and that was a little bit of a bummer.  BUT, I decided to sign up for a half marathon on 10/30.  That is the new goal/focus for me now.  I'll probably throw together some sort of schedule with some quality work together in the coming days.</p>
<p> </p>
<p>Happy running, peeps.</p>
 

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<p>Hey folks....Did not recognize his place, I have not checked in for some time.</p>
<p> </p>
<p>Received my Bib for Chicago Marathon today. Number 1370. First time I have made it into Corral A....</p>
<p> </p>
<p>Hoping for a 3:08:18. Planning on hanging with the 3:10 group until some point when I speed up or slow down...  <img alt=":)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=":)"></p>
<p> </p>
<p>SeaPig</p>
 

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<p>Hey just checking in. Thanks for the advice and support. Coach Hawk doesn't always know everything when it comes to guiding his star pupil. <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" title=""> Or maybe the pupil doesn't listen as well as he should.</p>
<p> </p>
<p>Anyway...my race report is done. You can find it in the Finish Line forum or at my <a href="http://cmjhawk86.wordpress.com/" target="_blank">blog</a>. I think it's good I waited a couple of days to write it. I was pretty bummed in the immediate aftermath but time gives some needed perspective.</p>
 

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Discussion Starter · #10 ·
<p>Hey <strong>SeaPig</strong>, welcome back!  I will put you down for Chicago.  I have the same race strategy as you with the 3:20 group.  Gotta ask, how did you come up the 3:08:18 goal?</p>
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<p><strong>Swallen -</strong> Hope your week is going better, good luck with that 20 Saturday!</p>
<p> </p>
<p>Nice week and great job with the RTB, <strong>RunnininNYC</strong>.  Sounds like it was great training for NYC  (with all those ridiculous hills <img alt=";)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//wink.gif" title=";)"> ) in addition to all the fun.</p>
<p> </p>
<p><strong>FB</strong> - You are getting it done, tough to do in the summer!  Hopefully autumn will be even better.</p>
<p> </p>
<p><strong>Runninlaw</strong> - Way to get back at it and good to see you are recovered.   The kids running stuff is so cool.  I'm going to volunteer at a race put on by the local junior high cross country team the weekend after next.</p>
<p> </p>
<p><strong>Hawk</strong> - I read the RR.  Solid effort, especially with the 'surprise' concrete and needing to gut it out at the end.  Now, I would be thrilled with.that time <img alt=":)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=":)"></p>
<p> </p>
<p>So my Chicago bib/confirmation hasn't come yet...</p>
<p> </p>
<p> </p>
 

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<p>Hey all,</p>
<p> </p>
<p>Need to pull together my race report from this past weekend.  I wanted to say a hearty thanks to everyone for their support and congrats.  I'm pretty pumped to run this well so early in the season.  I'm plotting my next move, but I will probably get at least on shot at every race distance between now and mid December. </p>
<p> </p>
<p>Last week looked like this:</p>
<p> </p>
<p>mon - rest</p>
<p>Tues - 6 ez</p>
<p>Wed - 6 ez</p>
<p>thurs - planned rest</p>
<p>fri - unplanned rest</p>
<p>Sat - marathon race  3:16:33</p>
<p>sun - travel rest</p>
 

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<p>zrun:</p>
<p> </p>
<p>3:08:18??? Well my PR from last year was a 3:09:40, so I would like to beat that and a local competitor of mine has a PR of 3:08:21 and he let me know</p>
<p>last year that he thought I had a 3:08:24 in me (leaving him a 3 second leeway from beating his PR). So I let him know this year that I thought I had</p>
<p>a 3:08:21 in me (leaving myself  3 seconds leeway for breaking his PR).</p>
<p> </p>
<p>I have found in running it is all about getting motivated/inspired to train/work/race a little harder. Every little piece of motivation helps....especially in those late miles.</p>
<p> </p>
<p>Letting the pacer do the work for you is a great strategy. Don't worry about time or pace in those early miles. Let the pacer worry about that and it allows you to</p>
<p>focus on form and exerting as little energy as possible in those early miles. It seemed to work for me last year. Then the only decision you have is when to leave</p>
<p>the group late in the race. Hopefully you have that decision <img alt=":)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=":)"> and the pace group does not leave you.</p>
<p> </p>
<p>SeaPig</p>
 

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<p>My <a href="http://www.kickrunners.com/forum/thread/70257/us-air-force-marathon-2010-dayton-oh-long#post_1947779">Race Report</a> is now posted in the Race Report forum.</p>
<p> </p>
 

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Discussion Starter · #16 ·
<p><strong>Sea Pig</strong> - agree that staying motivated to train is most of the battle... competition is always a good one!</p>
<p> </p>
<p><strong>Dalekeener</strong> - welcome!  How's your training been?</p>
 
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