[Runninlaw]

<p>We've got racers this weekend!  Good luck <strong>Hawk and GregW!</strong></p>
<p> </p>
<p><span style="text-decoration:underline;">January 2011 - 50K</span></p>
<p id="user_yui_3_3_0_6_1300703033625167">gobi</p>
<p> </p>
<p><span style="text-decoration:underline;">February 2011 - 64K</span></p>
<p>gobi</p>
<p> </p>
<p><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> </p>
<p><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><span style="text-decoration:underline;">March 9, 2011 - Canyonlands Half</span></p>
<p>nadra24</p>
<p> </p>
<p><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> </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> </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>Timr1 - 3:10-3:15</p>
<p> </p>
<p><span style="text-decoration:underline;">May 7, 2011 - Manassas Runway 10K</span></p>
<p>gregw- sub-40</p>
<p id="user_yui_3_3_0_6_1300703033625125"> </p>
<p><span style="text-decoration:underline;">May 21, 2011 - Ogden Marathon</span></p>
<p>nadra24</p>
<p> </p>
<p><span style="text-decoration:underline;">June 4</span><span style="text-decoration:underline;">  </span><span style="text-decoration:underline;">Another Dam 50k</span></p>
<p>Mailbox Head - sub-5</p>
<p id="user_yui_3_3_0_6_1300703033625126"> </p>
<p><span style="text-decoration:underline;">June 5 North Face Challenge DC Half Marathon</span></p>
<p>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 style="display:none;"> <span style="display:none;"> </span></span></p>

 

[Runninlaw]

<p>I had a strong week last week.  I backed off the miles a bit, but got some nice quality work in.  And I won a 10K (1st female)!  Yes, it was a very small race, but I'll take it nonetheless.</p>
<p> </p>
<p>M: rest / abs</p>
<p> </p>
<p>T: 8 easy / abs</p>
<p> </p>
<p>W: 8 recovery / arms & abs</p>
<p> </p>
<p>R: 11 with 5x 600meters; 90 sec recoveries</p>
<p> </p>
<p>F: arms & abs</p>
<p> </p>
<p>Sa: 10 with 10K (44:58)</p>
<p> </p>
<p>Su: 15 and change</p>
<p> </p>
<p><strong>Total: 52.2</strong></p>
<p> </p>
<p>My intervals went really well and I felt stronger/faster than I have in a long time.  My race was decent too.  I was on track to be closer to 44, but the second half of the race was into a strong headwind and I just couldn't keep the pace.  I have another shot at 10K in 2 weeks and am hoping to be closer to 44 flat (PR is 44:10).</p>
<p> </p>
<p>Happy running.</p>

 

[Timr1]

<p>Congrats again on your race win RIL!!!</p>
<p> </p>
<p>I had my best week of the year training so far:</p>
<p> </p>
<p>m - 5 ez</p>
<p>t - intervals 8 x 800 @ 3:06 - 3:17 ; 6 mi total</p>
<p>w - am: 8 ez ; pm 5 ez</p>
<p>t - am: 8.1 ez ; pm 3 ez</p>
<p>f - 3.6 ez</p>
<p>s - 3.4 warm up ; race 5k (20:43) ; cool down 1 mi</p>
<p>s - 20 Long</p>
<p> </p>
<p>Total:  66.2</p>
<p> </p>
<p>Mailbox Head - i'll be at Flying Pig with my brother too.  The same brother that you met when we ran USAF marathon together.  I hope we can say hello. </p>

 

[Runninlaw]

<p>Thanks Tim!  Although I see I suck at maintaining this list - you are not listed for the Pig.  Please tell me your goal and I'll add you.  If I am missing anyone else, please give a shout-out.</p>

 

[gregw]

<p>Congrats on the victory, runninlaw!  That's awesome.  Did you know you were leading during the race?  Details!</p>
<p> </p>
<p>(Sun, 20 March -  10k in 41:01 on hilly course)</p>
<p>Mo - 4 easy @10:00 on treadmill<br>
Tu - 7.9 easy @ 8:49</p>
<p>We - 12 easy @ 9:48 on treadmill<br>
Th - 6 easy @ 9:46 on treadmill<br>
Fr - 9.4  @ 8:48 including 6 x 90sec hills (progressing 10k effort to probably 800m effort)<br>
Sa - 6 easy @9:38 on treadmill    0:57:49    9:38    <br>
Su - 11.4 easy @ 8:54</p>
<p>Week - 56.8</p>
<p> </p>
<p>Signed up for two more races:</p>
<p>Pike's Peek 10k - 17 April</p>
<p>Manassas Runway 10k - 7 May</p>
<p> </p>
<p>sub-40 goal for both.</p>

 

[CMJHawk86]

<p>Greg - I work in Manassas not far from the airport; I assume that's where the "runway" race is. Hopefully we get to meet on Sunday, that would be cool.</p>
<p> </p>
<p>Last week was another week of lower mileage, higher quality as I try to get sharp for Cherry Blossom.</p>
<p> </p>
<p>M 3/21 - 6.1 mile road bike ride (cut short by thunderstorm)</p>
<p>Tu 3/22 - 9 mile progression run, peaked at 6:51/mile pace, average pace 7:37/mile, 20 minutes core</p>
<p>W 3/23 - Intervals: 4 x 5:00 @ 5k pace (avg. 6:10/mile), 5.55 miles total</p>
<p>Th 3/24 - 7 easy trail miles</p>
<p>F 3/25 - 5 easy miles w/ 4 x 30 second striders at end</p>
<p>Sa 3/26 - long run on trail, 11.7 miles</p>
<p>Su 3/27 - soccer match, played 40 minutes total</p>
<p> </p>
<p>39 miles total</p>
<p> </p>
<p>Mostly an easy week lies ahead as I do a 7-day taper towards Cherry Blossom. But I will do a midweek 5k at lunchtime on Thursday. It's at the GMU Prince William campus, right across the street from work on a little campus trail. I figure that will be my final pre-CB tuneup. And I have a feeling the field will be pretty small for this low-key affair...so who knows, I just might be a contender. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"></p>

 

[gregw]

<p>Yeah, the race is at the airport.  *Really* at the airport</p>
<p><a href="http://www.mapmyrun.com/s/routes/view/run-jog-map/virginia/manassas/30074438" target="_blank">http://www.mapmyrun.com/s/routes/view/run-jog-map/virginia/manassas/30074438</a></p>
<p>I'll look for you in the corral. Maybe I'll wear something more distinctive than my usual white shirt and blue shorts.</p>

 

[Runninlaw]

<p>Sounds like you guys are ready.  Are you having some nice weather in DC?  Hopefully mother nature will cooperate this weekend.</p>
<p> </p>
<p>As far as my race goes, it was very small and I was pretty sure from the beginning that I was first female.  Once we hit the turn-aound and half-way point, I knew I had a good 30 second lead over the next woman.  As bad as it sounds, during the race I kept wishing there was someone in front of me to get the fire started in my belly, but instead I fell off pace by 10-15 secs per mile.  The woman behind me did too as I got a glimpse behind me around mile 5 and she was no where to be seen.  If there is one thing I learned from the race, I really do need to work on pushing myself through to the finish. I have one more 10K before Eugene (4/9) and I am really hoping to do a better job with the mental part of racing.  Don't get me wrong, I am happy with the outcome, but I'm sure you all know that feeling when your racing mind is rusty.  That is where I am at - but I am trying to shake it.</p>

 

[CMJHawk86]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Runninlaw</strong> <a href="/forum/thread/73218/spring-trainers-week-of-march-21#post_1991343"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Sounds like you guys are ready.  Are you having some nice weather in DC?  Hopefully mother nature will cooperate this weekend.</p>
<p> </p>
<p>As far as my race goes, it was very small and I was pretty sure from the beginning that I was first female.  Once we hit the turn-aound and half-way point, I knew I had a good 30 second lead over the next woman.  As bad as it sounds, during the race I kept wishing there was someone in front of me to get the fire started in my belly, but instead I fell off pace by 10-15 secs per mile.  The woman behind me did too as I got a glimpse behind me around mile 5 and she was no where to be seen.  If there is one thing I learned from the race, I really do need to work on pushing myself through to the finish. I have one more 10K before Eugene (4/9) and I am really hoping to do a better job with the mental part of racing.  Don't get me wrong, I am happy with the outcome, but I'm sure you all know that feeling when your racing mind is rusty.  That is where I am at - but I am trying to shake it.</p>
</div>
</div>
<p><br>
Weather in DC this week...not so good for a warm weather guy. Chilly and damp...I have had to hold off on putting away the tights for the summer. Looks like 4 days of rain, maybe even a little snow, starting today. Sunday morning forecast says 40s at the start but at least no rain at this point. That means singlet/shorts weather still, but definitely some arm warmer sleeves.</p>
<p> </p>
<p>Back in college my coach used to always say "there's no such thing as a bad win." No matter the pace, running out front wire-to-wire, like you did, is always a challenge. Nicely done.</p>

 

[Timr1]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Runninlaw</strong> <a href="/forum/thread/73218/spring-trainers-week-of-march-21#post_1991177"><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>Thanks Tim!  Although I see I suck at maintaining this list - you are not listed for the Pig.  Please tell me your goal and I'll add you.  If I am missing anyone else, please give a shout-out.</p>
</div>
</div>
<p><br><br>
Dare I say 3:10 - 3:15 again?  That's what we're going for.  We'll see how it goes.</p>
<p> </p>
<p>I'm running the Talladega Half Marathon this weekend. </p>
<p> </p>
<p>Good luck racers! </p>
<p> </p>

 

[Runninlaw]

<p>I updated the official roster.  Let me know if I am missing anything else. </p>
<p> </p>
<p><strong>Hawk</strong> - that weather actually sounds pretty ideal for racing to me.  I am certainly ready for spring (it isn't here either), but 40s is pretty darn perfect running weather for my taste.</p>