Monday April 2nd workouts -

Flounder · Apr 2, 2007

I had a nice speed workout today - One where when you get done you know that you did it right. 12 miles total with 6x1 with 1/2 mile recovery - not a killer workout - just some good LAT running and if you do it right you still feel strong at the end. Each rep and at the end I felt like I could have continued much longer. Nice thing it was 8 seconds per rep faster than last time. 
Good running to all -

Lofcaudio · Apr 2, 2007

Nice running Flounder. I also had a decent workout this morning which consisted of 12 miles total with 2 x 2 Miles at threshold pace. Threshold miles were 6:51, 6:38, 6:36 and 6:28. It was a beautiful morning here in Missouri with the sun shining and the thermometer showing 48?F. 
I'm less than two weeks away from my marathon. Flounder, I will once again implement the carb deplete phase just as you coached me last time. I think it helped considerably. 
Keep them fun!

Flounder · Apr 2, 2007

Lofcaudio - What marathon - Run strong ! 
I think the most overlooked part of the "Loading" Stage is to get enough H20 - or any good liquid. Your body needs a ton of fluid to store all that glygogen - If any place I have failed it is here. 
I still have a hair under 11 weeks to train -

Lofcaudio · Apr 2, 2007

St. Louis (April 15) 
I'm needing to shave off at least 27 seconds off of my last marathon time. I did not hit the wall last time and I credit that to the deplete/load strategy of the week before. 
As for drinking water, I have no problem with that. I sometimes worry that I drink too much.

wherestheportojohn · Apr 2, 2007

6 mile plod

aphigirl01 · Apr 2, 2007

30 minutes on the EFX, stretching, ab work, and weights (chest). 
Yoga class tonight.

Alex · Apr 2, 2007

Grizz I hope you start feeling a bit better. With those workouts you are gonna dominate that marathon. 
Mike what can I say... <img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"> 
Dan great workout and you are looking very strong too. You'll do great! 
Hope everyone has an awesome day. 
Alex

dg1 · Apr 2, 2007

8.5 miles @ lunch @ a very easy 8:18 pace. Felt great during the run and feel fantastic now! 
Everyone have a great day! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

Flounder · Apr 2, 2007

4.5 recovery @ Lunch 48F and windy - But the sunshine was nice - Left watch at home and just ran real slow.

Flounder · Apr 2, 2007

Lofcaudio - Looks like a good mid-sized marathon 
I see 9 people last year @ 3:14:XX - 1:37<img alt="mad.gif" src="http://files.kickrunners.com/smilies/mad.gif">x + 1:37<img alt="mad.gif" src="http://files.kickrunners.com/smilies/mad.gif">x looks like a good pace for someone looking for 3:15 
Make sure you start in the 1st 100 people - Thats usually the elite group then 8-10 back from the second group. Get clean air early, but don't run the 1st mile too fast in that clean air.

Lofcaudio · Apr 2, 2007

This will be my first "smallish" marathon as my two previous were megathons (Chicago and Marine Corps). 
I was able to get into the "Competitive Start" (which is a laugh!) based upon my previous marathon time. So I'll be up at the front at the start, at least. 
Keep the advice coming...I'm going to need it.

JackDuggan · Apr 2, 2007

rest day for me

mrbill · Apr 3, 2007

S-T-R-E-T-C-H / Abs / followed by a 10 mile run for me today!

sistergoldenhair · Apr 3, 2007

I did an hour on the stationary bike including 3:00 interval sets at 95% effort -- all I can say is 95% effort feels so much harder on the bike than on the track. It was an excellent workout. 
I also taught yoga this morning.

equinox marathon 43 · Apr 3, 2007

Hi all, 
Some great workouts here folks! Keep at it! 
As for me: Daily Run Report Date: 04/02/2007Time: 16:23 Run Type: Just A Run Distance: 5.0 miles Total time: 00:47:11.3Average Per Mile: 00:08:24.8 Course: <a href="http://www.gmap-pedometer.com/?r=13309" target="_blank">Home 5 mile loop</a> Max HR (for entire workout): 160 Average HR: 148 Shoes: Mizuno Wave Rider 9 - 02/2007Date Entered Service: 02/23/2007Ending Mileage: 174.9 Weather: Cloudy, misty, and cool Temperature: 40Temperature Type: Ambient AirTime: Start Temperature: 40Temperature Type: Ambient AirTime: End Dew Point: 37Time: Start Dew Point: 37Time: End Wind speed: 1Max Gust: 4Direction: ESE 
A nice easy run today after the race yesterday. Legs felt fine. No aches or pains. 
Definite change in the weather from yesterday. Run Segments 
NameTimeDistanceAvgMile HRAvgHRTotal Time 
Mile 100:08:40.31.000:08:40.315915500:08:40.3 
Mile 200:08:18.61.000:08:18.615415400:16:58.9 
Mile 300:08:08.51.000:08:08.515215400:25:07.4 
Mile 400:08:39.41.000:08:39.414715300:33:46.8 
Mile 500:08:17.11.000:08:17.115015200:42:03.9 
Recovery-100:03:00.70.000:00:00.010011300:45:04.6 
Recovery-200:02:06.70.000:00:00.09310100:47:11.3

merigayle · Apr 3, 2007

i sat in a car for 7 hours and shuffled into a few rest stops, then i sat on the couch for several hours with the laptop <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

Hippo · Apr 3, 2007

You may be trying to come back too fast. Should you really be doing such a strenuous workout during the first week?

equinox marathon 43 · Apr 3, 2007

Slacker! <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

movingon · Apr 3, 2007

7 miles: 1:04.02. Finally 4 weeks later I can breath again. I think I kicked the virus out.

The Divine Miss M · Apr 3, 2007

Nine miles. 
My joints hurt. 
Meh. <img alt="s-chainsaw.gif" src="http://files.kickrunners.com/smilies/s-chainsaw.gif">

Monday April 2nd workouts -

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