Spring Trainers - Week of April 25

Runninlaw · May 4, 2011

Hi all! Sorry for the delay in getting the thread started, but of course, I was out of town.
 
My race was not what I wanted, but I did get my BQ, which means I have qualified for Boston every year since 2007. Not too shabby. I hope to put together a race report tonight. Eugene was beautiful and finishing on Hayward Field was pretty sweet.
 
Looking forward to hearing about everyone elses' races - I know last weekend was a big one.
 
Next up is greg with another 10K. GOOD LUCK!
 
January 2011 - 50K
gobi
 
February 2011 - 64K
gobi
 
February 27 - Last Chance for Boston marathon
Mailbox Head - training run
 
March 3, 2011 - Little Rock Marathon
Runnin-from-the-law: 3:45
 
March 9, 2011 - Canyonlands Half
nadra24
 
March 12 - the Tom King Half Marathon. 
Jebba: sub 1:44:30. 
 
March 2011 - 50K
floridaboiler
 
March 2011 - 100K?
gobi
 
April 3, 2011 - Cherry Blossom 10 miler
CMJHawk86: sub-65
gregw - sub-65:55
 
Talladega Half Mary
Timr1: ?
 
April 9, 2011 American Cancer Society 10K
Runninlaw: sub 44:10
 
April 10, 2011 - St. Louis Marathon
SeaPig
 
April 17, 2011 - Pike's Peek 10K
gregw - sub-40
 
April 18, 2011 - Boston
bhearn: sub-3
loopy
jenruns
Ileneforward
 
May 1, 2011 - Eugene Marathon
Runninlaw: 3:25
 
May 1, 2011 - Broad Street Run 10 miler
CMJHawk86: sub 65
 
May 1 Flying Pig Marathon
Mailbox Head - pacing brother
swallen1 - 3:40
Timr1 - 3:10-3:15
 
May 7, 2011 - Manassas Runway 10K
gregw- sub-40
 
May 15, 2011 - Run for the Red Marathon in the Poconos
zrun - tbd
 
May 21, 2011 - Ogden Marathon
nadra24
 
June 4 Another Dam 50k
Mailbox Head - sub-5
 
June 5 North Face Challenge DC Half Marathon
CMJHawk86 - no idea on goal time --> 2:00?
 
June 8, 2011 - Grandma's
Runnin-from-the-law: 3:45

CMJHawk86 · May 4, 2011

Great job, RIL. I'm very much looking forward to reading your report.
 
And I owe one of my own too. It's been a good season of running, but a bad season for my run-blogging, so I may just have to take the easy way out and do a roll-up of all my spring races. <img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif">
 
I did Broad Street in Philly over the weekend, and that was the 10-miler I was really gunning for this spring. Early on in training, I had set a lofty goal of breaking 65 minutes, then as training went on I set a more realistic B-goal of just breaking my PR of 66:28. As it turned out, even the B-goal wasn't in the cards on Sunday. I woke up feeling a little funky, with GI issues that had actually started the day before. It took 3 visits to the bathroom before I even left my brother's house, and then again in the POJs at Central HS right near the start of the race. Despite the cool morning temps I felt hot and dehydrated. So I knew a PR was going to be tough. It got even tougher when the first mile was slow due to the crowded corral (I was in the 3rd corral, which had a ridiculously wide window of 66:00 predicted time to 80:00 predicted time). I didn't see the mile split but heard other people's Garmins beeping, at which point I was about 7:20. Knowing I was now behind the pace plan I must have really jacked it after that because the next 2 miles went down in sub-13 minutes. After that I settled in a bit at around a 6:40-ish pace but then started struggling and feeling a little queasy as we passed City Hall at around 6. I had to ease off a little to collect myself. Mile 8 barely avoided my dreaded bogeyman in 10-milers, a 7-minute mile, by going 6:59. After that I bounced back a bit, gathered my strength in the last mile and finished well in 6:33. Crossed the finish in 67:32. Not a PR but the best I could do on the day, and it was my fastest 10 of the year. So I'll take it and move on to preparing for North Face HM, an entirely different animal.
 
Week in review:
 
M 4/25 - 6.1 easy
Tu 4/26 - 7.6 w/ 15 min. @ tempo pace (6:42)
W 4/27 - rest
Th 4/28 - 6.3 trail w/ mild progression (8:46 --> 7:09) + 6 x 100 sprints at end
F 4/29 - 4.9 easy jog
Sa 4/30 - rest
Su 5/1 - Broad Street Run, 67:32 for 10 miles
 
35 miles total running

Mailbox Head · May 4, 2011

Nice races RIL and Hawk.
 
Sorry it wasn't your day Tim- I thought about trying to stop by your pace group to say hi- but the coralls were way too crowded to move up and back in time.
 
My race went ok. I ran the first 5 with my little brother (who had dropped down to the half)- then he told me to go on ahead.
 
After I went on my own, I just cruised at whatever pace felt comfortable. As expected- the overall finish time was a personal worst by a decent bit, but I'm sure I set a personal burns record that I'll never beat- I probably passed over 7,000 people between full and half runners. I didn't wear a watch, but the Pig has nicely detailed results on their web page, so I did figure out that I was cruising around 7:40ish pace from the time I broke off from Kreg until I intentionally backed way down for the last 10k. My main goal was to come out healthy, so I didn't want to push too hard. Good news is that I'm already rid of any residual soreness just a few days afterwards. Here's the detailed breakdown:
 
<h1>Kevin Locker </h1>
<dl><dt>bib number:</dt>
<dd>2518 </dd>
<dt>overall place:</dt>
<dd><a class="badge" href="#">690 out of 4269 </a></dd>
<dt>division:</dt>
<dd>M 25-29 </dd>
<dt>division place:</dt>
<dd><a class="badge" href="#">76 out of 282 </a></dd>
<dt>gender place:</dt>
<dd><a class="badge" href="#">537 out of 2498 </a></dd>
<dt>6.8 Mile:</dt>
<dd>1:10:58 (pace: 10:23 , rank: 2567 )</dd>
<dt>Half (13.1 Mile):</dt>
<dd>1:59:23 (pace: 9:07 , rank: 1462 )</dd>
<dt>19.7 Mile:</dt>
<dd>2:50:45 (pace: 8:41 , rank: 836 )</dd>
<dt>25.2 Mile:</dt>
<dd>3:40:24 (pace: 8:45 , rank: 711 )</dd>
<dt>Last Half:</dt>
<dd>1:49:11 (pace: 8:21 , rank: 338 )</dd>
<dt>Last Mile:</dt>
<dd>0:08:10 (rank: 364 )</dd>
<dt>net time:</dt>
<dd>3:48:34 </dd>
<dt>pace:</dt>
<dd>8:44 (based on net time)</dd>
<dd> </dd>
</dl>Officially started Fall marathon training Tuesday.

swallen1 · May 4, 2011

I also ran "The Pig." MBH, I finished not too far behind you at 3:54:20, a PR for me! I was also one of the 7,000 people you passed.
 
Thanks to Hawk for the encouragement last week.
 
Steve

zrun · May 4, 2011

Way to go on the BQ Runninlaw! Great to get, even if the race wasn't what you hoped for and it does sound like an awesome event. 
 
You can put me in that open slot up there for the Run for the Red Marathon in the Poconos May 15th - I was going to start the thread and do it myself but kept putting it off

I've had my eye on it the last few weeks and finally registered last Saturday after an 18 miler. First time I've ever jumped in so close to a race.
 
Since taking 5 weeks off in Jan-Feb I've been running pretty much all easy miles with weekly milage (Sun-Sat) of 26, 10, 35, 34, 42, 48, 42, 47, 61, 64, 55 inlcuding a couple of 18 milers and a couple of 20 milers. Last fall, my problems with the hamstring flared up when I pushed things with speed work and 5k’s so I haven’t done any speedwork (other than a hilly 10k and some track workouts with son1 – in fact a 7:18 mile I ran with him is the fastest mile I have run this year!) Things are not perfect, but I seem to be able to do as many easy miles as I want without consequence. So I will just run the Poconos marathon at an easy pace, then decide if I want to put myself through this anymore. No goals other than to finish, which may be enough of a challenge with my training!
 
M 4/25 - 4.1 easy
Tu 4/26 - 6.6 easy
W 4/27 - AM 6.7 easy, PM 4.5 with 3 x 1600 in around 7:36, 7:34, 7:16
Th 4/28 - 6.4 easy
F 4/29 - 8.5 easy
Sa 4/30 - 18.3 long run
Su 5/1 - Rest Day
 
Total - 51
 
For my last easy run, I am signed up for a nice, flat trail 25k on Saturday, should be fun. 
 
Congrats Swallen1 on the PR, esp. on a course with some hills! Nice races Hawk and MBH also. MBH, do you have a marathon picked out this fall?

gregw · May 5, 2011

Nice job on the racing everyone. Way to continue the BQ streak, RIL. And congrats to Steve on the PR. Aren't those great?
 
It's looking like "no excuses" weather for me on Saturday although I've gained a couple of post-sub-40 celebratory pounds in the last couple of weeks

I really have no idea what to expect at the race on Saturday. My mileage has been lower than I thought possible to consider sub-40 this spring let alone break it and my plans to be lighter this spring evaporated over the holidays. Not sure what I'm doing right.
 
Last week was
 
Mo - 6 @ 9:26 treadmill
Tu - 7.9 @ 8:41
We - 7.8 @ 7:54 including 5 x 1k @10k with 300m jog rest. 70 degrees and 65 dp. 3:58, 3:55, 3:58, 3:58, 4:08. Felt too hard on the 2nd to last so ran the last relaxed w/o looking at watch. 4:00/k is not 10k pace when 70 degrees!
Th - 7 @ 9:26 treadmill
Fr - 9 @ 8:49
Sa - 6 @ 9:45 treadmill
Su - 10 @ 8:30 including last 2.5 at ~7:40 pace
 
Week - 52.6

CMJHawk86 · May 6, 2011

Greg, it does indeed look like you'll have nice weather for running around Manassas Airport on Saturday. In fact that looks like the one really nice day over the next 7 or so.
 
Swallen1 - I never doubted you for a minute. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> Great job.
 
MB - I had one "easy" marathon back in 2009 (just did as a training run, not a race) and felt the same way after it.
 
zrun - looks like your stealth training has you all ready for your stealth marathon.
 
Finally -- as promised I did finally catch my blog up on my racing. I summarized them all, not the way I usually do it, but in the interests of getting up to date it made sense. Read it <a href="http://cmjhawk86.wordpress.com/2011/05/05/spring-season-race-roll-up/" target="_blank">here</a> if you like.

Runninlaw · May 6, 2011

MBH and swallen - nice job at the Pig!! Congrats!
 
zrun - glad to see you jump back into the fray!
 
greg - good luck this weekend!
 
Hawk - glad to hear you updated your blog. I'll take a look at it and will hopefully get to my race report as well.
 
My hamstrings are like violin strings this week. Even though I slowed for the latter portion of my race, my body still isn't happy. So I am ditching my thoughts of possibly jumping into another full on memorial day weekend. I need to get back to pilates and stretch these poor hammies out some. And keep my eye on the prize, which is now CHICAGO 2011.

Spring Trainers - Week of April 25

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