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Spring Trainers - week of April 11

1039 Views 11 Replies 5 Participants Last post by  gregw
<p><span style="display:none;"> </span>It is Marathon Monday!  GOGOGOGOGOGO <strong>bhearn, jenruns, loopy and ileneforward!</strong>  It looks like ideal weather there too, which is obviously always a huge factor.  I hope we see some great races!</p>
<p id="user_yui_3_3_0_7_1302517519180140"> </p>
<p id="user_yui_3_3_0_7_1302517519180141"> </p>
<p id="user_yui_3_3_0_7_1302517519180142"><span style="text-decoration:underline;">January 2011 - 50K</span></p>
<p id="user_yui_3_3_0_6_1300703033625167">gobi</p>
<p id="user_yui_3_3_0_7_1302517519180143"> </p>
<p id="user_yui_3_3_0_7_1302517519180144"><span style="text-decoration:underline;">February 2011 - 64K</span></p>
<p id="user_yui_3_3_0_7_1302517519180145">gobi</p>
<p id="user_yui_3_3_0_7_1302517519180146"> </p>
<p id="user_yui_3_3_0_7_1302517519180147"><span style="text-decoration:underline;"><span style="text-decoration:underline;">February 27 -</span> Last Chance for Boston marathon</span></p>
<p>Mailbox Head - training run</p>
<p id="user_yui_3_3_0_7_1302517519180148"> </p>
<p id="user_yui_3_3_0_7_1302517519180149"><span style="text-decoration:underline;">March 3, 2011 - Little Rock Marathon</span></p>
<p>Runnin-from-the-law: 3:45</p>
<p id="user_yui_3_3_0_6_1300703033625120"> </p>
<p id="user_yui_3_3_0_7_1302517519180150"><span style="text-decoration:underline;">March 9, 2011 - Canyonlands Half</span></p>
<p> </p>
<p id="user_yui_3_3_0_7_1302517519180151"><span style="text-decoration:underline;">March 12 - the Tom King Half Marathon. </span></p>
<p>Jebba: sub 1:44:30.<span> </span></p>
<p id="user_yui_3_3_0_6_1300703033625123"> </p>
<p><span style="text-decoration:underline;">March 2011 - 50K</span></p>
<p> </p>
<p><span style="text-decoration:underline;">March 2011 - 100K?</span></p>
<p id="user_yui_3_3_0_6_1300703033625124"> </p>
<p><span style="text-decoration:underline;">April 3, 2011 - Cherry Blossom 10 miler</span></p>
<p>CMJHawk86:  sub-65</p>
<p>gregw - sub-65:55</p>
<p> </p>
<p><span style="text-decoration:underline;">Talladega Half Mary</span></p>
<p>Timr1: ?</p>
<p> </p>
<p><span style="text-decoration:underline;">April 9, 2011 American Cancer Society 10K</span></p>
<p>Runninlaw: sub 44:10</p>
<p> </p>
<p><span style="text-decoration:underline;">April 10, 2011 - St. Louis Marathon</span></p>
<p> </p>
<p><span style="text-decoration:underline;">April 17, 2011 - Pike's Peek 10K</span></p>
<p>gregw - sub-40</p>
<p> </p>
<p><span style="text-decoration:underline;">April 18, 2011 - Boston</span></p>
<p>bhearn:  sub-3</p>
<p id="user_yui_3_3_0_6_1300703033625166">jenruns</p>
<p id="user_yui_3_3_0_6_1300703033625165"> </p>
<p><span style="text-decoration:underline;">May 1, 2011 - Eugene Marathon</span></p>
<p>Runninlaw:  3:25</p>
<p id="user_yui_3_3_0_7_1302517519180170"> </p>
<p id="user_yui_3_3_0_6_1300703033625164"><span id="user_yui_3_3_0_6_1300703033625163" style="text-decoration:underline;">May 1, 2011 - Broad Street Run 10 miler</span></p>
<p>CMJHawk86:  sub 65</p>
<p id="user_yui_3_3_0_7_1302517519180169"> </p>
<p><span style="text-decoration:underline;"><span style="text-decoration:underline;">May 1  </span> Flying Pig Marathon</span></p>
<p>Mailbox Head - pacing brother</p>
<p>swallen1 - 3:40</p>
<p id="user_yui_3_3_0_7_1302517519180168">Timr1 - 3:10-3:15</p>
<p id="user_yui_3_3_0_7_1302517519180167"> </p>
<p><span style="text-decoration:underline;">May 7, 2011 - Manassas Runway 10K</span></p>
<p id="user_yui_3_3_0_7_1302517519180166">gregw- sub-40</p>
<p id="user_yui_3_3_0_6_1300703033625125"> </p>
<p id="user_yui_3_3_0_7_1302517519180165"><span id="user_yui_3_3_0_7_1302517519180164" style="text-decoration:underline;">May 21, 2011 - Ogden Marathon</span></p>
<p id="user_yui_3_3_0_7_1302517519180163">nadra24</p>
<p id="user_yui_3_3_0_7_1302517519180162"> </p>
<p id="user_yui_3_3_0_7_1302517519180161"><span id="user_yui_3_3_0_7_1302517519180160" style="text-decoration:underline;">June 4</span><span style="text-decoration:underline;">  </span><span style="text-decoration:underline;">Another Dam 50k</span></p>
<p id="user_yui_3_3_0_7_1302517519180159">Mailbox Head - sub-5</p>
<p id="user_yui_3_3_0_6_1300703033625126"> </p>
<p id="user_yui_3_3_0_7_1302517519180157"><span id="user_yui_3_3_0_7_1302517519180158" style="text-decoration:underline;">June 5 North Face Challenge DC Half Marathon</span></p>
<p id="user_yui_3_3_0_7_1302517519180156">CMJHawk86 - no idea on goal time --> 2:00?</p>
<p id="user_yui_3_3_0_6_1300703033625147"> </p>
<p id="user_yui_3_3_0_6_1300703033625148"><span id="user_yui_3_3_0_6_1300703033625162" style="text-decoration:underline;">June 8, 2011 - Grandma's</span></p>
<p id="user_yui_3_3_0_6_1300703033625149">Runnin-from-the-law: 3:45<span> <span> <span style="display:none;"> </span></span></span></p>
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<p>RIL - nice taper week. You're right on target it seems...55 or so the previous week, 44 last week, i.e., 80% of normal mileage. So...33 this week? <span><img alt="wink.gif" src=""> As for the 5k, yeah all that slow twitch work doesn't necessarily help the 5k time, think of it as a key tempo workout though. And once you recover from the marathon, you should nail some hot 5k times.</span></p>
<p> </p>
<p><span>Mixed bag week for me last week. Didn't hit the mileage target I wanted as some other things got in the way. Key workout of the week was mile repeats midweek and they went reasonably well considering it was ridiculously windy that day; as splits below show, #4 was straight into a 30 mph wind, #2 was with that same wind at my back. I will be looking to really step it up this week, capping things off with a train-through 8k race in downtown DC on Saturday. Then the following week I will dial it back</span> in preparation for Broad Street Run.</p>
<p> </p>
<p>M 4/11 - 6 easy</p>
<p>Tu 4/12 - 11 road cycling in evening after work, 25 minutes core</p>
<p>W 4/13 - unplanned rest</p>
<p>Th 4/14 - 4 x mile repeats (6:38, 6:20, 6:26, 6:40), 7 miles total</p>
<p>F 4/15 - 9 easy (7:42/mile)</p>
<p>S 4/16 - 5 very easy (8:42/mile)</p>
<p>Su 4/17 - soccer in AM (52 minutes), 5 recovery jog in late afternoon (8:48/mile)</p>
<p> </p>
<p>32 miles total. As I said not what I had hoped for after missing a day and also cutting out a weekend long run.</p>
<p> </p>
<p>Boston's going on as I type. Excited for all my friends running today, wish I was there.</p>
<p> </p>
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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Runninlaw</strong> <a href="/forum/thread/73514/spring-trainers-week-of-april-11#post_1995658"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><br><p> </p>
<p><strong>Bob and Jen</strong> both did great in Boston.  I believe <strong>Bob</strong> pulled off a negative split, which is pretty darn impressive on that course.  I haven't heard how <strong>Loopy or Ileneforward</strong> did.  Sounds like awesome conditions out there!</p>
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<p> </p>
<p> </p>
<p>Loopy ran a 2:54.</p>
<p> </p>
<p>Nice racing, Greg! I've been chasing a sub-40 10k for a while...haven't really raced enough of them to call it a vigorous chase however. I did MCM 10k last fall in 40:45 as a final NYC Marathon tuneup. Seems every time I run a 10k it's part of training for something else.<br>
<p> </p>
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