posted Oct-21-2006 10:40 AM            

IN THE BOOKS

Pocatello 9/2
Jtshad 2:45 2:46:53

Tupelo 9/3
kudzurunner 3:30 3:39:40

Adirondack Marathon 9/17
Dr Wu 3:45 3:39:53

Fox Cities 9/24
WI MTP 2:43 2:45:58

Quad Cities 9/24
kestrou 3:20 3:42:05

Akron 9/30
Joplus 3:10 3:17

Twin Cities 10/1

Bugs34 4:30 4:06

Loch Ness 10/1
PhilH 3:15

Portland 10/1
CliffD 3:30
pdxccs 3:45

St. George 10/7
Johnny J 2:53 2:47:07

Steamtown 10/8
AndyHass 2:24:00 2:33:48
Southern Man 3:15 3:16:04

Melbourne Marathon 10/8
TheSlowandtheFurious 3:05 DNS

Mohawk-Hudson 10/8
Runningag 3:19:59
Dr. Wu 3:34 3:27:10

Westchester 10/8
TheHerbinator 3:20 3:18:35

Hartford 10/14
Jessika97128 4:00
jessicaeck 3:40
Yoginirunner 4:15 4:14:46
Happycat1 3:20

Columbus 10/15
phish44118 4:30
Sportigirl 3:25 3:26:07
thereshegoes 3:25 3:25:31

Baystate 10/15
Skitzo 3:20
Dogberry 3:30 3:34
wayfool 3:10

Long Beach 10/15
Pavman
Magritte 3:15 3:20:59

Des Moines 10/15
Travis Hubbard 2:45
Runninlaw 3:40 3:37:18

UP THIS WEEKEND

Chicago 10/22
JSM 2:28
MikeBro 3:15
Spkoest 3:20 3:19:16
Hubitron 2:50 2:48:53
Kestrou 3:20 3:22:09
92heelgrad 3:20
cbc673 2:50
rivas 2:30

Mystic Country 10/22
Beatfreq 3:20

Niagra Falls 10/22
Canuck Kid 3:59:59

Wichita 10/22
Ray Andrews 3:45

STILL TO COME

Detroit 10/29
DHornbect 2:35
corland14 4:00
Fitz Dragonn ?
Rahara 3:40
jakey 3:15
jtv 3:15

Marine Corps 10/29
joeruns26 2:59
VeganPride 3:00
Lofcaudio 3:15
benlinkous 3:30

Fiddler's Run 10/29

JimR 3:30

Cognac (France) 11/4
Jojox 3:30

NYC 11/5
TD Runner 2:35
dcv2002 3:10
JamieT 3:20
Jpgarland 2:50
GreenMan 3:45

City of Trees 11/5
jtshad 2:45

Richmond 11/11
TonyJones237 3:20
NurseSarahB 5:00
A6Runner 3:30

OuterBanks 11/12
Jaysoffian 3:30
Swatkins 3:50

Philly 11/19
jdmom3 2:46
eager runner 3:10
Doctor Wu 3:25
Sistergoldenhair TBD
BostonTodd 3:00

Atlanta 11/23
Robert Wildes <3:35

St. Jude Memphis 12/2
BNAGamecock 4:45
Kudzu Runner 3:30

California International Marathon
GoDawgGo 3:00
S Agsten 3:05

Marathon of Palm Beaches 12/3
Nofret 3:30

Charlotte 12/9
Mainers 2:40
Bigdave10000 3:10

Vegas/Tucson 12/10
Jrescpa 3:20
WI MTP Have Fun
TommyL 3:10

Dallas White Rock 12/10
AML256 3:05

Honolulu Marathon 12/10
eggnite 3:30

???
Noquickfix 3:25

Southern Man

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We're on a road to nowhere. Come on along.

[This message has been edited by Southern Man (edited Oct-23-2006).]

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posted Oct-21-2006 12:59 PM            

Good luck to everyone running in Chicago, Mystic City, Wichita and Niagra Falls tomorrow!

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posted Oct-22-2006 05:13 AM            

Steve

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posted Oct-22-2006 10:27 AM               

Since I already PR'd two weeks ago in Albany NY (3:27:10) I suppose I'll have to update my goal for Philadelphia. Let's put it at 3:25. Sheeet, that's about 7:49 pace. I don't know if I have that in me but suppose I can go out at 7:45's and see what happens.

I'm feeling a bit spent after running the Adirondack Marathon as a hard trainer and then the PR three weeks later in Albany. So the last two weeks have been basically for recovery. But in a few minutes I'm heading out for a hilly 15 miler, then I plan to get in 52 - 55 miles for the upcoming week with a 20 - 22 miler next Sunday. That should set me up pretty well for Philly.

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posted Oct-22-2006 02:04 PM            

COULD I HAVE MY GOAL TIME CHANGED TO 3:30, THANKS A BUNCH! I did a 30k race pace on the marathon course and realized how much more diamond head takes out of me than I thought it would.

heres my week:
sunday-30k (planed on doing the whole thing at MP, but decided to ease back at mile 13 cause it felt too much like a race)
monday-6 easy
tuesday-10 (8 easy, 2 fast)
wednesday-6 medium
thursday-8.5 (w/u, 4900m of various intervals, c/d)
friday-0
saturday-19.5 (easy)
total: 68.7
*it rained on friday night so I didnt do my planned run, and that made me decided to just do my long run on saturday. so the mileage should have been 62.

Ill second that request for race reports!

[This message has been edited by eggnite (edited Oct-22-2006).]

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posted Oct-22-2006 02:09 PM               

53 miles for me this week. Lots of strength work

Wed: 12 miles incl. 4 x Thacker Mountain (3:45 a pop; MS is not The Mountain State) and 35 tempo thru the woods @ HR 169, w/last mile at 6:45.

Fri: 11, w/5 tempo @ 7:04 pace (HR 175/88%; slightly sub-threshold)

Sun: 16, w/10 tempo @ 7:36 pace (HR 169/85%). Actually, I averaged 7:40 pace for 9 and then kicked it up a notch, finishing with a 7:03 mile)

So this is good news. This morning's run was essentially a MP run. I've been planning to run steady 8:00s at St. Jude (12/2) for the first 20, then pushing pretty hard in the last 10K. That conservative goal didn't work for me in Tupelo. But two weeks prior to that marathon I did precisely the same workout on the same course as today, and averaged 8:03 pace for 10 miles at HR 171. That was a warm humid August morning; today was 50 and overcast. Weather's part of the difference, but so is all the hills I've been running. In any case, this morning's workout gives me great confidence in being able to excute the original plan. In fact, I suspect that I'll be able to average 8:00s for the first 15 miles without much trouble, and then safely up the pace. Actually averaging 7:40s for an entire marathon doesn't seem realistic to me quite yet, but that day is certainly on the horizon.

Race reports, please!

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posted Oct-22-2006 02:29 PM               

Good luck to all the runners this weekend!

SOUTHERN MAN- TAKE ME OFF THE LIST. I"M GOING FOR A SPRING MARATHON INSTEAD.

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posted Oct-22-2006 06:33 PM               

Mon Rest
Tue 8.5 7:03 pace
Wed 5 with 2 at MP
Thu Rest
Fri 4 EZ (8:30)
Sat 2 EZ (8:30)
Sun 26 miles and 385 yards at MP

The short: it was it was windy, especially in the last 7-8 kilometers, where the city street funneled the strongest winds of the race at me. Thankfully, the forecast was wrong about the rain. I have officially "run" my first marathon, in that I didn't have to stop. My PR is down by 15:04, and I ran a 2:48:53 chip, 2:49:10 gun. Place was 468 overall, so I made top 500, which is cool.

I'll post a more detailed report later...I am psyched!

I hope everyone else had a good time at Chicago, Mystic, Niagra, and Wichita!

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posted Oct-22-2006 07:08 PM            

Another really bad week for me - Bad eating - not enough h20 and I worked more days (7) than I ran (5) - I skipped 2 days completely and missed 5 total runs - I am now Up 15-20 pounds.

73 miles total for me - Goal was 105.

Tomorrow - Starts the 1st day of the rest of my life and its gonna be a great one

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posted Oct-22-2006 09:08 PM            

splits
1 7:50
2 7:40
3 7:27
4 7:22
5 7:23
6 7:34
7 7:27
8 7:30
9 7:28
10 7:33
11 7:24
12 7:36
13 7:36
14 7:34
15 7:31
16 7:30
17 7:34
18 7:32
19 7:35
20 7:36
21 7:43
22 7:47
23 7:30
24 7:49
25 7:58
26 8:10
.2 1.32

TIME Chip Time: 3:19:16 Clock: 3:21:49 Pace: 7:36
Placement Overall: 2677 Gender: 2332 Division: 396

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posted Oct-22-2006 09:19 PM               

PRed by 20 minutes, but missed my BQ by a minute and ten seconds.

3:22:09

Complete details at this thread:
http://www.coolrunning.com/forums/Forum5/HTML/003721.shtml

kestrou

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posted Oct-23-2006 12:28 AM            

Congratulations everyone.

WI MTP, if it makes you feel better I've been way worse. I'm using some lame excuse of this pain in the ball of my left foot (which I had going into my race, but is worse now) which aches and hurts for hours after every run. I'm seriously not doing much of anything. I bet I didn't even log 20 miles this week. So I can relate... post marathon ruin many months of training and weight loss all within a couple short weeks, then struggle to get it back for months as you work towards that next one. Here's my theory though-- if you weigh more at the beginning of your training, it makes you stronger to lug it around, and if you lose it by the end, you've gained strength and will be even faster... that's what I like to tell myself anyway, that it's planned... yeah.

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posted Oct-23-2006 05:38 AM               

i had an unplanned cutback week because of doubts over an old calf injury that looked to have reappeared last week but finished the week strong and it looks like my calf is okay

M- off
T- 4.5 ez am/6 including 6*800 with 90 seconds recovery pm (in an absolute downpour!). Averaged 2.28 but it felt a harder workout than it should have. I think the mileage has caught up with me!
W- 6 ez
T-off
F- 3 ez
S- 3rd in 15k race (51.26) Happy with that, especially as worried about calf beforehand and i didn't even feel it during the race. Aim was 5.30 miling and I did that that for all but a 5.40 on mile 8. Interestingly last year I ran 51.24 over the exact same course so all this extra training has got me minus two seconds!! i'll put it down to the fact that I'm tired from the extra training at the mo!
S- 9 ez. No long run this week because of race but this week planning a 12 mile mid week and a 22 miler next weekend

where's that race report Hubitron?

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posted Oct-23-2006 09:17 AM            

I do not think it was the marathon that got me - It was that 50 miler 2 weeks after. I pushed my body all out the last 15 miles and took its toll.

I am glad - I said that Las Vegas was going to be for fun, because I have come to the conclusion what I need is 3 good months of base building - Miles, Striders and 3-4 mile tempo runs. That will put me back in business February 1st for more significant training cycle.

Good running to all -

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posted Oct-23-2006 09:24 AM               

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posted Oct-23-2006 09:27 AM            

Sun: 19.5mi in 2:20:43 (7:12/mile). 15 miles @ MP (6:59/mile)
Mon: Off
Tue: 4.5mi in 37:59 (8:26/mile)
Wed: Off
Thu: 6 mi in 47:33 (7:55/mile)
Fri: 3.25mi in 27:12 (8:22/mile)
Sat: 12.54mi in 1:32:37 (7:22/mile). Consisted of 2x(20minE + 20minT). Two 20 min tempos were at 6:28/mile and 6:43/mile pace. 2nd one was slower due to slight left foot pain:

Tot: 45.8 miles in 5h 45min 54sec (7:33/mile)

Trying to figure out what my MP pace is for NYC. Thinking will startout 7:05-7:10 (closer to 7:10) and then try to pick it up to close to 7:00.

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posted Oct-23-2006 09:45 AM            

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posted Oct-23-2006 10:14 AM               

Beginning of taper, but an issue rearing its head.

Had twinge in right groin last Sunday and cut short (by 2 miles) a MP workout.
Monday: Day off.
Tuesday: Hill workout, no problem. It's a .3 mile hill at a pretty good grade, full recovery. Six times, no problems.
Wednesday: Work late, no run.
Thursday: 8 miles, including a 38:38 loop of Central Park at lunch. Very relaxed.
Friday: 46 mins., mostly on the track. I love going to the track as part of a run on Friday nights when it's dark and there are few people there. About 7 miles.
Saturday: 15 miles, with Club for the middle 5. Relaxed, but a little ache in groin towards end, which was close to MP.
Sunday: No run because of ache.

So I'm taking some days off in the hope of ridding myself of this pain. More specifically, I'm worried about it appearing late in the race. It first hit me a couple of weeks ago going up hills on a trail 20-miler.

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posted Oct-23-2006 01:09 PM            

1. 2 mi wup, 3 x 2miTempo (~6:3x/mile), 2 mi cd
2. 2 mi Easy, 6.2mi MP(~7:00/mile), 2mi Easy

Thanks

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posted Oct-23-2006 03:35 PM               

My Race Report

Congratulations spkoest and kestrou!

spkoest, congrats on meeting the BQ! Kestrou, 20 minutes is HUGE! Without the winds, you would have had it in the bag. Chicago does have hills...you just can't see them, and the landscape is subject to change at any time.

Edited to add: By the way, kestrou, I would say that the most important lesson to take from your marathon is to NEVER EVER EVER trust your math skills in the last 6.2 of a marathon ;-). I know at least that *my* mental accounting starts to look like an Enron IRS filing towards the end.

[This message has been edited by hubitron (edited Oct-23-2006).]

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posted Oct-23-2006 04:48 PM               

last week of taper!

Mo - 6 mi @ 8:58, starting to get a cold
Tu - 5.7mi @ 8:39
We - 8mi, inc. 2mi @ MP, overall pace was 7:24
Th - 6.1mi @ 9:10
Fr - 5.1mi @ 9:06
Sa - 4mi @ 9:09, looks like I'm recovering from the cold, just in time
Su - goal marathon: report:

http://www.coolrunning.com/forums/Forum8/HTML/009316.shtml

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- Chris -

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posted Oct-23-2006 11:57 PM               

Splits:

1- 8:21 (154HR)
2- 7:53 (153)
3- 8:01 (157)
4- 7:55 (158)
5- 7:47 (161)
6- 8:12 (157)
7- 8:03 (158)
8- 8:00 (158)
9- 8:04 (158)
10- 8:04 (158)
11- 8:00 (161)
12- 8:23 (160)
13- 8:17 (161)
14- 8:24 (160)
15- 8:22 (162)
16- 8:26 (161)
17- 8:30 (161)
18- 8:37 (159)
19- 8:30 (160)
20- 8:39 (159)
21- 8:58 (158)
22- 8:42 (159)
23- 8:36 (160)
24- 8:49 (160)
25- 8:47 (160)
Final 1.2- 9:53 *8:14 pace(169)

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posted Oct-24-2006 01:12 AM            

quote:

---

Originally posted by dcv2002:
What would be a better workout 10 days out from marathon:

1. 2 mi wup, 3 x 2miTempo (~6:3x/mile), 2 mi cd
2. 2 mi Easy, 6.2mi MP(~7:00/mile), 2mi Easy

Thanks

---

Personally, 10 days out, I'd opt for 2 mi easy 3 x 1600 at 5k pace with 2:30 easy jog in between each rep, then 1-1.5 mile easy c/down. Just be sure to be properly warmed up, stretch lightly before starting, and run smooth and controlled (i.e. DON"T INJURE YOURSELF).

I tend to like VO2 max workouts but in small loads as the race approaches-- it works for me. But really I'm sure either of your two work-outs, or my choice, would all be good.

[This message has been edited by Johnny J (edited Oct-24-2006).]

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posted Oct-24-2006 09:32 AM            

quote:

---

Originally posted by Johnny J:

Personally, 10 days out, I'd opt for 2 mi easy 3 x 1600 at 5k pace with 2:30 easy jog in between each rep, then 1-1.5 mile easy c/down. Just be sure to be properly warmed up, stretch lightly before starting, and run smooth and controlled (i.e. DON"T INJURE YOURSELF).

I tend to like VO2 max workouts but in small loads as the race approaches-- it works for me. But really I'm sure either of your two work-outs, or my choice, would all be good.

[This message has been edited by Johnny J (edited Oct-24-2006).]

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Well its seems I might not be doing either of these as I might have a slight foot injury 12 days out from the marathon. So my workout might look like: Rest. We'll see. Tomorrow (Wed) is a rest day. I'll give it a go on Thursday to see how it is. Thanks for te input

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posted Oct-24-2006 11:16 AM               

Last Week: 39 Miles

S: OFF
M: 10.15 miles
T: 4.11 miles
W: 12.42 miles (w/ 2 x 2 miles T cruise intervals)
T: OFF
F: 8.12 miles
S: 4.18 miles

I am still shooting for 3:15 and give myself a 40% likelihood of success. I will be disappointed with anything slower than 3:19:59.

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