[Runninlaw]

<p>Congrats again to everyone who dominated <strong>Boston</strong> last Monday!  It was a lot of fun tracking it.</p>
<p> </p>
<p><strong>Bhearn</strong> - 5 negative splits in Boston is amazing.  That is a course I certainly do not have down.  It has kicked me hard both times I ran it. </p>
<p> </p>
<p>Hopefully <strong>Loopy</strong> and <strong>Jen</strong> will check in with their Boston stories.</p>
<p> </p>
<p>We have a big weekend ahead for this gang!!  <strong>I</strong> will be heading to Eugene, <strong>Timr, swallen and Mailbox Head</strong> are heading to the Pig and <strong>Hawk</strong> has the Broad Street 10 miler.  Oh yeah, and <strong>Bhearn</strong> may be attempting another sub-3 in Vancouver.  Woot - go forth and dominate, everyone!</p>
<p> </p>
<p><strong>Greg</strong> - are you racing this weekend?</p>
<p> </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>nadra24</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>floridaboiler</p>
<p> </p>
<p><span style="text-decoration:underline;">March 2011 - 100K?</span></p>
<p>gobi</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>SeaPig</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>loopy</p>
<p id="user_yui_3_3_0_6_1300703033625166">jenruns</p>
<p>Ileneforward</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>

 

[Runninlaw]

<p>6 days until Eugene!  I am so excited to go out there!</p>
<p> </p>
<p>M: rest</p>
<p>T: 7 miles with 9 striders in painful snow/rain mix</p>
<p>W: rest</p>
<p>T:  6.2 in the afternoon followed by 2.2 in the evening with my Girls on the Run group.</p>
<p>F: rest</p>
<p>Sa: 7.6 progressive - finishing up at goal marathon pace.</p>
<p>Su: 12 - ran it at a brisk pace (for me) and again finished up at goal marathon pace.</p>
<p> </p>
<p><strong>Total: 35</strong></p>
<p> </p>
<p>I ended up skipping my mile repeats.  I really like that workout, but I was a basket full of stress for my run on Thursday and just didn't have it in me.  My weekend runs were fantastic, which gave me a nice boost of confidence going into my last week of training/taper.  I have a bit of a head cold hanging on that I really need to get rid  of in the next couple of days.  Other than that, I am feeling very ready for my race this weekend.  So far the weather looks good!  I know it is too early, but I am checking anyway.  </p>

 

[CMJHawk86]

<p>RIL, you sound ready to kick it at Eugene. Looking forward to reading next week about how you nailed that 3:25. <span><img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"></span></p>
<p> </p>
<p><span>Well, Broad Street week is finally here. After the Cherry Blossom transportation/late arrival fiasco last month, and with no time goal for the North Face trail half next month, all my spring "goal race eggs" are now in the BSR basket.</span> Can I nail it? We'll see...my training has been good and I've been hitting the targets, but I'm still searching for that breakout race result. Cherry Blossom might have been it had things gone as planned, but that's water under the bridge as they say.</p>
<p> </p>
<p>I did an 8k downtown over the past weekend and ran 32:43; not slow enough to be subpar, but not as fast as I had hoped for either, kind of an OK result. If I can go a similar pace for 10 this coming Sunday, the 8k will have been a perfect tuneup; I do think it's at least possible, if I don't jump out too fast. When I run my best at 10 miles, mile 10 is my fastest, not mile 1.</p>
<p> </p>
<p>Last week:</p>
<p>M 4/18 - scheduled rest</p>
<p>Tu 4/19 - 8 mile progression run, 7:41 avg, last mile in 6:59.</p>
<p>W 4/20 - 10 mile easy but steady pace, 7:57/mile</p>
<p>Th 4/21 - 5.6 mile easy trail run @ recovery pace (8:45/mile)</p>
<p>F 4/22 - 5 mile super easy TM jog (10:00 pace) w/ 4 x 200 at 6:20/mile at end</p>
<p>Sa 4/23 - Race to Stop the Silence 8k, 32:43</p>
<p>Su 4/24 - brick workout: 13 mile mountain bike ride, 5k easy jog</p>
<p> </p>
<p>37 miles running for the week.</p>

 

[Timr1]

<p>yeah RIL is ready to go. </p>
<p> </p>
<p>had a solid week last week too.  A taper madness kind of week:</p>
<p> </p>
<p>m - 5.1 ez</p>
<p>t - 8.1 ez</p>
<p>w - 6 with 3 x 1 mile repeats (6:40; 6:51; 6:40) </p>
<p>t - rest</p>
<p>f - rest</p>
<p>s - 13 miles long (slow & easy)</p>
<p>s - 5.6 ez</p>
<p> </p>
<p>Total:  37.8</p>

 

[gregw]

<p>Big weekend for the thread.  141 miles of racing if my calculations are correct.  Good luck everyone!  (No race for me this weekend, RIL.)</p>
<p> </p>
<p>My week:</p>
<p>Mo - 2 mile jog -- more sore from 10k than 10 miler<br>
Tu - 6 @9:25 on treadmill<br>
We - 7.9 @ 8:39 - still easy<br>
Th - 3 @ 10:00 on treadmill -- hamstrings sore, too much, too soon on Wed<br>
Fr - 7.9 @ 8:51<br>
Sa - 5.9 @ 9:02<br>
Su - 10.3 @ 8:36 including 4x1' @ about HM effort w/ 3' rest -- moderate effort with temp @79 degrees!</p>
<p> </p>
<p>Week - 43 miles</p>
<p> </p>
<p>Sore this week and didn't push it.  I've been playing it by ear race-to-race for a while and consequently not getting in much mileage, but I seemed to race myself into shape. Not sure how long I can keep this peak this way though.</p>

 

[Mailbox Head]

<p> </p>
<p> </p>
<table border="0" cellpadding="0" cellspacing="0" style="width:35px;" width="35"><colgroup><col></colgroup><tbody><tr><td align="right" style="height:15px;width:35px;">M 8.0</td>
</tr><tr><td align="right" style="height:15px;width:35px;">T 7.0</td>
</tr><tr><td align="right" style="height:15px;width:35px;">W 6.0</td>
</tr><tr><td align="right" style="height:15px;width:35px;">T 6.0</td>
</tr><tr><td align="right" style="height:15px;width:35px;">F16.0</td>
</tr><tr><td align="right" style="height:15px;width:35px;">S0.0</td>
</tr><tr><td align="right" style="height:15px;width:35px;">S0.0</td>
</tr></tbody></table><p> </p>
<p>Only 43 total, but I've bumped up the speed and been feeling good doing it.  The 16 on Friday was supposed to be only 7ish, but I felt so good I didn't want to stop.</p>
<p>Sunday is definitely not a goal race, but I'll probably take it pretty easy this week because I plan on starting my training for my Fall marathon next Monday.</p>
<p> </p>
<p>My little brother get hurt training, so he dropped down to the half, but told me he doesn't need a pacer for the half.  I'll probably just go without a watch and just go as fast as my legs feel like that day- hopefully somewhat close to 3:35ish, but I wont push it to get there.</p>
<p> </p>
<p>Timr1- I won't be shooting to run the kind of pace you're looking for, but I'll try to find you before the race maybe.  I'll be in my green and yellow uniform as always.</p>

 

[swallen1]

<p>Still trying to decide if it's best to run the full or half this weekend.  Help me out by giving me your opinion here:</p>
<p> </p>
<p><a href="http://www.kickrunners.com/forum/thread/73607/to-run-or-not-to-run">http://www.kickrunners.com/forum/thread/73607/to-run-or-not-to-run</a><span style="display:none;"> </span></p>
<p><br>
Thanks,</p>
<p>Steve</p>

 

[Timr1]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Mailbox Head</strong> <a href="/forum/thread/73603/spring-trainers-week-of-april-18#post_1996593"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p> </p>
<p>Timr1- I won't be shooting to run the kind of pace you're looking for, but I'll try to find you before the race maybe.  I'll be in my green and yellow uniform as always.</p>
</div>
</div>
<p><br><br>
Sounds good.  I think I'm going to be in my yellow Brooks ID uniform.  And you'll find me near where the 3:10 group is lining up.  My brother is dropping down to the half too.  Same brother who ran USAF marathon with us 2 years ago.  He's shooting for 1:30ish on the half.  See you there. </p>
<p> </p>