posted Sep-23-2006 12:01 PM
Good luck to the people racing Fox Cities and Quad Cities this weekend. Welcome to fall. Hopefully it will continue to get cooler. I think my taper madeness has set in. Why, oh Why is there not a 14 or 21 day forecast for Scranton? Sorry that RTCrunner is injured and unable to race Philly. I've been injured and missed marathons before.
Su: 4mi (8:44), calf sore after Saturday's race M: 12mi incl last 9 @ 7:05 pace T: 6mi (9:35) W: PM 5.5mi (8:13) R: 9.5mi incl 3xmile w/.25 jog recovery, did not time each repeat, so I am guessing about 6:20-6:30 pace. 1st cool front of the season, temps fell below 70F, yay! F: off! Sa: 5mi (9:02)
total: 43 miles
My calf is still sore. Hopefully this last week of taper will fix it. Meanwhile, I'm jumping out of my skin.
------------------ there is no such thing as varchar(1)
posted Sep-23-2006 08:23 PM
Runninlaw, thanks for the link to Dr. Wu's report. And I think I've figured out how to hyperlink, too. Will do the other reports like that next week, too.
Southern Man
------------------ We're on a road to nowhere. Come on along.
I've been listed in the ??? category for a few months now, when in reality I have been training for the Long Beach Marathon on 10/15. Sorry. I'm getting married a week after the marathon, so with training and wedding planning, I haven't had time to post. In a nutshell:
--Female, age 49 --3:15 goal --Coached training --60 to 65 mile weeks, will peak this week at 71 --Have hip/pelvis issues but manage them with sports massage --Last long run today, 24 miles with 12 miles at MP. The MP segment was rolling hills and I didn't meet my goals, but averaged 7:30. Need 7:27 to meet goal. Still, feel optimistic because I went into today fairly depleted and tired, and have run at and under MP for 9+ miles in previous long runs.
Now I start the taper. I've never worked harder in my training life than for this marathon, and I've got 13 under my belt.
I'm scheduling my post-marathon pedicure tomorrow...
posted Sep-24-2006 01:43 PM
Last week was an interesting week as I am now dealing with a right foot problem that seems will not go away. It seems I have a Morton's Neuroma in my right foot.
Ran a 10k last Saturday, took Sun/Mon off to see if my foot would get any better. It did a little, so did:
Tues: 6.2 @ 8:10 Wed; 6.2 @ 8:04 Thurs: 8.1 @ 8.03 Fri: 19.5 @ 7:31 (15 miles at M-pace which came out to be 7:18).
Friday was my longest run ever. Was pretty even pace through the 15 miles that were at M-pace. So 40 miles in 4 days of running (off Sat too). We'll see how this week goes.
posted Sep-24-2006 02:06 PM
Been reading a while, you can add me in for Chicago. Goal sub-2:30. Past 4 weeks havent been so good. Calf tighness has hampered training, but finally put in a decent week. Before injury, been at ~70mi/week for the past 4months in singles.
mon. 9.18.06 80min. 10.1mi/ [avgp 7:56/ avgHR158] back on cameron park rolling hills.
Went through the entire day feeling pretty good. Im usually dragging ass all day after a long run in the morning. Felt like running again after practice but just rested.
Felt good through out the entire run. Head wind on the first straight made it a little hard to keep pace. ----------- week total: 80.4 Finally a decent week with a day off. Calf felt fine after both long runs this week. Hope everything goes smooth the next few weeks.
posted Sep-24-2006 02:23 PM
Fox Cities - Good / Bad / Ugly - Revised goal for the race was 2:43-2:44 - 2:39 went out the window as I never lost the 20 pounds I was suppose to. A really good thing was the temp - 52 @ start.
THe ugly was the wind - 13 - 16 MPH - The course was fair for such a wind - A good amount of Cross / In your Face and At you Back.
The good - My wife, DD#1(5 years old) DD#2 (17 months) and father chased me around to see me at Mile # 10, 14ish and 19 and were there to see me finish. Its always nice to have support.
The bad - My pacing - I think the more fit I get - The more I live in a fantasy world and run way to fast at the beginning of races. I dropped a 5:57 - 1st mile - hooked up with a group that was about 5-8 seconds a mile to fast - but was pushing it to try and get help with the headwind. I backed off at mile # 3 - This choice salvaged the day. I hit Mile 5 @ 31:00. I was left out to dry in mile # 5-10 into a headwind by myself and I backed off the pace to recover 7=6:33, 8=6:41, 9=6:30 - At mile # 9 I realized I had a group of 3 runners that were using me as a wind break - I politely asked if one of them would take a turn - Some one did, but dropped a sun 6:00 - I ran a 6:03 - He didn't want to play nice(Matt). 10 mile mark in 63:14.
But in this - I picked up one of the others (Adam) and we worked well together - taking turns working as a team - I would say that It started to get tough @ 15 and having Adam helped to pull me to 20 - I new that at mile 22-24 I would have a nice tail wind. We hit Mile 20 @ 2:07:08 - I new I had some work to do in the last 10K if I wanted to break 2:46. I new after mile # 5 - 2:43 to 2:44 was out the window with my pacing error. I ending up dropping Adam @ 20.
The last 10 K is all about feeling really bad and battling to hold onto your form and accepting the most pain possible. I felt really bad in 21 and 22 - working alone with a cross wind / a littel in your face. I kept thinking of that tail wind @ 22. 21 = 6:18 22 = 6:19 23 = 6:16 ( That is when I saw that Matt - earlier was dropping back to me)
24 = 6:25 (Uphill mile with a decent overpass / hill - funny at the mile # 24 water stop - Matt(From mile # 10 earlier) grabbed his water and then stopped right in front of me to drink it. Luckily I am a big Cat and used my cat like reflexes to avoid the collision. I did let him know of my displeasure and now I was a little mad. I also passed someone else that was hurting right before mile # 24 - Time to accept as much pain as I physically can and put some time between myself and these 2. By the way - Some guy said that I was in 2nd place @ # 24.(Of course you can't believe everything people tell you)
The next 2 miles - I thought of 3 things - Avoiding 1/2 marathon walkers, that I still had an outside change at breaking 2:46 and that I refuse to look back, but someone must be catching me - So I need to give everything.
Mile # 25 (Cross wind only) 6:03
Final time 2:45:58 - If I can still do math - last 1.2 = 7:37 = 6:20 pace.
Last 10K = 38:50 = 6:15 pace.
I was a little hypothermic after and it took about 1 hour before I stopped feeling really bad (Short of breathe - and hard to walk) I them got a hot shower and a massage and I feel a lot better.
I am very happy how I battled and made the most out of a poor start. I ended up 3rd overall and I do not think I was close to # 2. #4 ended up 1:20 ish behind.
Thanks for reading - I hope you fall marathons go well.
posted Sep-24-2006 05:42 PM
Dr. Wu, Thanks for an awesome race report! What is with this unseasonable warmth in September?!
WI MTP, good job under challenging conditions. Good luck at Las Vegas.
I'm feeling faster generally but today's run was disheartening in the high seventies with nasty humidity.
M- kayaking for 1:35...last paddle of the season?, yoga 1 hour T-10.1 progressive from 10:00 to 8:29, nice hard run. W- 1.25 hours yoga S- 7 at 8:45 pace....goal was 9:00! Su-8.1 at 9:39 pace. Should have been 14 total, but the odd heat and humidity combined with the feeling that my insides would fall out if I ran any longer suggested stopping was a good idea. That was one run that a partner would have been extremely helpful on.
posted Sep-24-2006 06:04 PM
Nice work, WIMTP. It's easy to gloss over that line about how you felt bad for an hour, but I feel you.
45 miles this week. I took two easy days off (3-4 mi. apiece, planned) after lingering soreness from last week's first serious hillwork + 18 miles on Sunday.
This week I ran 10 on Tues PM instead of Wed AM--thrashed a hard fartlek out of sore legs. Fri was a second go at Thacker Mountain. This morning was the same 18-miler as last Sunday, in the same time (2:39. 9@ 9:15, 9@ 8:20). I'm happy to say that 18 has almost become the new 15 for me--15 being my stock Sunday run--and two hours is now somewhere mid-run, rather than a longed-for terminus. That's the difference between half-marathoning and marathoning.
I swear, though, that St. Jude in December is the last one. Then I'll go back to shorter races. I'm just going to get this ONE last marathon right and then I'll move on, he said..........
posted Sep-24-2006 06:54 PM
Good work everyone, and those reports were very interesting to read -- keep them coming. Congratulations to WI MPT and Dr. Wu. I often hike in the Adirondack high peaks and would love to do that marathon some day.
This was my final week before taper. For the second week in a row, I skipped a planned 5 miler on Thursday because of soreness and fatigue. I was also worried about runner's knee coming back this close to the race.
Tue: 5 mi, 8:15 pace Wed: 10 mi, 8:45 pace Sat: 10 mi, 8:15 pace Sun: 20 mi, 8:30 pace
So a total of 45 for the week. I was happy with my pace on Sunday, although I may have taken it a bit too fast considering my goal marathon pace of 8:00. I wanted to get a taste of what the end of the race was going to feel like, so I took the last few miles at a 8:00 pace. Unpleasant, but not unbearable.
posted Sep-24-2006 09:05 PM
Bad news here...I fell on my last pre-taper run, broke 3 fingers, and need hand surgery next week. It's painful, logistically callenging, and I can't run till November. Hopefully I'll be back for a spring marathon. I'll be thinking of u all!
posted Sep-24-2006 09:06 PM
Excellent race report WI MTP! Despite your hurdles and pacing error, you still met your revised time goal! Congrats! I also laughed at reading your pacing as your average pace was probably better than my mile PR. You are really rocking! I can't image where you will be when you lose that 20 lbs. I'm guessing 2:30. Great job! It was awesome your family got to see you so much too - they must have been pretty organized to get around as quickly as they did!
I had a terrific week. Last big week before the taper. Nerves were getting to me, but I ended up with a real confidence building week. I started out slow as I was still a bit sore and tired from that hilly 1/2 marathon last weekend, but I felt I ended on a strong note.
M - Rest/core
T - skipped speedwork and did an easy 6.1 recovery (9:31)
W - rest
R - 10.21 (9.16) + core work
F - 21.15 (9:21). Started easy and then slowly speed up starting at mile 12. Hit the last 2 miles at or below MP. Still had so much left at the end
Sa - 3 mile recovery on treadmill
Su - 10 miler with DH. It was slow (9:41 that felt like 10:41), but very hilly. I was feeling terrific, so I'm glad I went with him or I would have definitely gone way too fast.
I recovered well from my long run (little to no muscle soreness). Surpassed 50 miles for the week (big for me).
I am officially tapering!!! Wish me luck at my 10K Saturday!
We've got lots of folks up next weekend (Joplus, Baggio16, Bugs34, PhilH, CliffD and pdxccs). Good luck to you all - especially Joplus and Bugs - I know you are ready!!!
Edited to add: Twinmomrunner - that is horrible! I am so sorry to hear that. What crappy timing. I hope your surgery goes well! Robert Wildes, also sorry to hear about the ankle. Good luck nursing it back.
[This message has been edited by runninlaw (edited Sep-25-2006).]
posted Sep-24-2006 09:08 PM
Dr. Wu and WI MTP both have great race reports. Sorry you missed your goal by just a bit, Mikey. I will have to put that race on my list of possibly, some day. I really like Appleton.
An okay week for me, though much of it was spent in recovery from my 10 mile race and 20 mile bonked long run last weekend.
M: 7 miles, very slow T: 8.5 miles, included ~6 with my running group, ran 49:15, so somewhere around 8:15 miles for that section assuming the distance is somewhat accurate. W: 12 @ 8:20 pace. Last mid week long run. Still not completely recovered R: 6.3 in 54 and change, felt good again F: 5.5 in 46:50 S: 17 in 2:30 Last long run. Took it nice and easy SU: 8 in 66 on my hilly route. I think I am starting to get sick, though. At least if I am sick now I am going to be better before my race.
Southern Man
------------------ We're on a road to nowhere. Come on along.
posted Sep-25-2006 01:30 AM
twinrunnermom-- major bummer. So sorry to hear that bad news. Hope the surgery and the healing go well.
WI MTP-- great report. Awesome race. Way to show that Matt dude. Served him up a bit of humble pie by beating him. Sounds like you really left it all out there that last 10k.
Dr. Wu-- also a great report. That sounds like a very tough course. Hills AND direct sunlight with heat. Ouch! Nice job on also finishing strong.
M- 7.25 miles: 5 x 1000's. (3:29, 3:29, 3:29, 3:29, 3:26). Felt pretty good. 8.5 mile hike in Sawtooth mtns. with 60 lb. pack.
T- 6 mile hike with 1500 ft. elevation gain then drop (over a pass) with 60 lb. pack-- no running. Snowed-- miserably cold and fishing lousy, scenery beautiful. No running.
W- 13 mile hike out, ran last 3/4 mile with now about 55 lb. pack. Absolutely beat. No running again.
Th- 8.88 miles (avg. 6:51/mile)-- intervals. 12 min. w/up. Then 6 x intervals at 5k effort of every other song on MP3 'on' then 'off'.
Fri- 8.3 miles-- 10k time trial by self-- no 10k races around here this weekend. 37:11 for 10k. Run as out and back along walking path with mileage markers every .1 on path. Same exact course 1.5 years ago I did a 38:57 so was happy with interval improvement.
Sat-- laid an egg. Friend in from out of town. Left 4:30 AM for a fishing trip, home at 8:30 PM-- just couldn't get out door-- tired.
Sun-- off, planned.
Total-- 24.4 miles running. Lots of hiking at altitude over two different passes with a heavy pack.
Pathetic mileage. Am going to get in a last 16-17 miler tomorrow AM then continue my taper which I hadn't planned on being this abrupt but due to my laziness this week has been. Less than two weeks to marathon day. Now if this huge blister/raw patch on my heel from hiking will heal up.
SOUTHERN MAN-- PLEASE ADJUST MY TIME GOAL TO 2:53... this is at least possible, but will still be hard. 2:50 is probably too ambitious (read-- I haven't worked hard enough for it).
posted Sep-25-2006 06:48 AM
twinrunnermom- Bummer! Hang in there.
WI MTP - Way to tough it out...I ran Boston in 2004 when it was 85 so I can feel your pain on the tough conditions.
This week was terrible for me.
M- 12 easy 6:40 avg T- 10 easy 6:45 avg, felt awful W- 3 mile warmup, then 4X1000 (planned 6) in about 3:06 (planned 3:00-3:02) R- off, trying to recover F- 2 mile warmup, then 5000m (planned 3X5k) in 16:56 (planned 16:20-16:30). Sa- off to rest Su - 12 easy 6:30 pace, feel a little better Total for week - 45 miles
--Well, less than half the planned miles. I just can't run fast now, my legs feel fatigued. Either I peaked 3 weekks ago with my great long runs and have lost a ton of fitness quickly, or for some reason I am just not recovering as usual and need rest. So I started tapering early. It'd odd, other than the faster long runs I haven't been hitting a lot of other workouts. I'll do a single workout this week just to see if I still have the conditioning or whether a drastic alteration of the race plan (now hoping for 2:24) is in order.
posted Sep-25-2006 06:49 AM
Good reports, everyone. Fall is officially here, and I had to wear gloves in the early morning for the first time since spring. I haven't needed to wear a winter hat yet, but that's not too far off.
mo - AM - 6mi @ 9:25 / PM - 4mi @ 8:43
tu - AM - 6mi @ 9:18 / PM - 4mi @ 8:59
we - 12mi incl. 6x1200m w/ 400m jog - 4:37, 4:32, 4:32, 4:35, 4:36, 4:40 / much slower than planned I was trying for 4:25.
th - AM - 15.2mi @ 8:45 / PM - 4mi untimed
fr - 8mi @ 8:10, incl. 10x100m strides
sa - AM - 6mi @ 9:02 / PM - 4mi @ 8:39
su - 22mi @ 8:28
4 weeks until Mystic Country Total Mileage : 91.2 Avg. Weight : holding steady at 186
posted Sep-25-2006 07:44 AM
Looks like a scratch on intended marathon.
Ran about 4.8 miles Monday because I thought I was substantially over the shin problem. That night the ankle was swolen like a sprain and shin ached from half way up knee down to its origin.
Becoming one with my stationary bike.
Thanks for all the work you did keeping track of this thread Southern Man.
posted Sep-25-2006 10:25 AM
this really is a great thread, following everyone's ups and downs. welcome to it rivas, good to have a sub 2.30 runner in our midst!
hang in there robert and twinmom!
great race report WIMTP, sounds like a very gutsy performance- inspirational!
i had another pretty decent week
M- off T- 7.5 ez W- 12 in 77.21 (6.32 average) T- 7.25 ez then 3.75 in 20.18 (5.25 average) F- 4 ez S- 19 in 2.09.28 (6.49) S- 1.5m warm up, ladder session 700/900/1100/1300/1100/900/700 2m warm down
Total- 61.5
Sunday's run was longest i had ever run and made me realise how i need to start practising drinking and eating on the run. last five miles felt very slow although when looked at watch afterwards i hadn't actually slowed that much. anyway when i weighed myself i had lost 8 lbs during the run!! no wonder i felt weak! next 20 miler i do i will make sure i put stuff on the route
nice cutback for me this week, trying to freshen up the legs for 10k race on saturday. 20 minutes after the 10k there is a 5k so i am planning on going all out for the 10k and then doing the 5k!
quote:Originally posted by rivas: Been reading a while, you can add me in for Chicago. Goal sub-2:30. Past 4 weeks havent been so good. Calf tighness has hampered training, but finally put in a decent week. Before injury, been at ~70mi/week for the past 4months in singles.
mon. 9.18.06 80min. 10.1mi/ [avgp 7:56/ avgHR158] back on cameron park rolling hills.
Went through the entire day feeling pretty good. Im usually dragging ass all day after a long run in the morning. Felt like running again after practice but just rested.
Felt good through out the entire run. Head wind on the first straight made it a little hard to keep pace. ----------- week total: 80.4 Finally a decent week with a day off. Calf felt fine after both long runs this week. Hope everything goes smooth the next few weeks.
Are you sure you think sub 2:30 is the right goal? I'm not trying to be a downer, but based on your workouts, it looks a bit overly optimistic. Over-optimism can lead to very painful marathons.
posted Sep-25-2006 11:43 AM
Congrats Dr. Wu and WI MTP! I've really enjoyed reading WI MTP's posts this fall. Maybe someday my body will be able to handle that kind of super-high mileage!
Sorry for those of you who won't be able to run your goal races. I hope you folks are able to pick things up quickly this winter after healing.
4 Weeks to go until Chicago now, and this next week is going to just be maintenance. I don't think there will be much added fitness gain from here on out. I just want to keep myself from getting hurt now.
This week was 84 miles for me:
Mon 9 noon at 7:00 pace Tue 13 AM (6:50) Wed 3 EZ AM 1.5 hours of basketball PM (I gave this a 6mi equivalent) Thu 18 AM 7:00 first half, 6:45 second, with pickup to 6:10 pace last 2 miles Fri 3 EZ AM - planed 6 EZ in the evening, but very bad weather put a damper on things Sat 10 EZ PM Sun 22 AM - 7:15 pace for most, picked up to 6:20-30 pace for last 3-4 miles
The Saturday run was really cool. A mile into the run, the skies opened up and dumped a lot of water on me. I spent the first half of the run plowing through deep puddles along the Chicago lakefront path. The second half of the run, the sun broke through the clouds, and there was a big rainbow over the lake...it was awesome.
I thought the Sunday long run was going to go poorly 6-7 miles in, but I guess it was just some muscle soreness, since it didn't get any worse. I've been trying to do pickups at the end of my long runs to get practice keeping focus on my form while tired.
posted Sep-23-2006 12:01 PM
