posted Jul-22-2007 03:05 PM            

Good luck to Dr. Wu in San Francisco next weekend!

Thereshegoes, I hope your 5 miler was awesome. I am looking forward to the race report. I hope you had great weather, a strong engine and a tough mind!

All changes or additions in caps or bold please so they can be seen.
______________________________________________

Grandmas - 6/16
RunForFun - 2:47 2:50:00

Foot Traffic Flat - 7/4
bhearn - 3:12 3:20:31

San Francisco - 7/29
Dr. Wu - 3:35

Lehigh River Relay - 9/9
loopy - 2:59:59

Adirondack - 9/16
Dr. Wu - 3:35

Omaha - 9/23
Travis Hubbard - 2:45-2:50

Akron 9/29
mrinertia - 3:59:59

Toronto Waterfront - 9/30
DanMoriarity - 2:59:59

Chicago - 10/07
AndyHass - 2:25
jakey - 3:15
JSM - 2:22
jtv - 3:15
sack77 - 3:59:59
tramirez - 2:59:59

Lakefront - 10/7
RunForFun - 2:44

Mohawk Hudson Marathon - 10/7
Dr. Wu - 3:24:59

Portland (OR) - 10/7
Zoomharp 3:59
bhearn - 3:10
rootsrunner - 3:03-3:08

Sacramento - 10/7
GoDawgGo - 2:59:59

Steamtown - 10/7
runawayjesse - 3:25
willamona - 3:45

Twin Cities - 10/7
joplus - 3:09:59
runninlaw - 3:20-3:25
doctster - 3:15:59
Fast Like the Wind - training run
stepstep - 3:00

Baystate - 10/14
joev9 - 3:14:59

Long Beach, CA - 10/14
DAVIDR262 -3:20.

Newport - 10/20
wheaton - 3:10?

Columbus - 10/21
thereshegoes - 3:09:59
Mailbox Head - 3:09:59
eyates73 - 3:10

Eurasia - 10/28
oguzkesimli - 3:05

Cape Cod 10/28
maratacious - 2:50

Grand Rapids - 10/28
corland14 - 3:40-3:45

Marine Corps - 10/28
Fast Like the Wind - 3:30
Shera2316 - 3:59:59

Dublin - 10/29
deco - 3:00
uli f - 2:36

Elyria - 11/4
cowardlylion - 3:15:59

Manchester marathon - 11/4
roadrunner262 - 2:30 - 2:40

New York - 11/4
Warrior1971 - 2:27:59
teek - no goal stated

Richmond - 11/10
HOSS1961 - 3:50:00
goldpoint - no goal stated

Philly - 11/18
dzillas - 3:15
Schnakees - 2:55

Memphis - 12/1
spkoest - 3:08:00

St. Jude - 12/01
Hannibal Granite - 2:48

California International 12/2
afletche - no goal yet - scrapped until London in spring

Huntsville - 12/8
tuscaloosarunner - TBD

[This message has been edited by runninlaw (edited Jul-26-2007).]

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posted Jul-22-2007 03:18 PM               

total: 81.8 miles

I was a little tired this week, but happy with the overall quality. The paces for the alternating-800s were chosen by my coach and don't reflect any real race paces I've ever achieved. It was an interesting workout, and that plus a couple of late nights really tired me out for the rest of the week. This morning I wasn't sure I'd be able to do more than trot, but the group got me going and kept me going.

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posted Jul-22-2007 03:27 PM            

Highest mileage ever for me this week. Managed 80 total. Today's (Sunday) run was very nice...only high 70's with maybe 30% humidity. It's been a long time since the last time a run was that "comfortable". I can't wait for fall.

Mon: AM - 7.11@8:57 PM: 4@11:28 with DW
Tues: 8 total. 5x800 (3:16, 3:12, 3:13, 3:13, 3:06)
Wed: 12 - 7@11:15 with DW; 5@8:58
Thurs: 8.25 @ 8:43
Fri: 8.10 total. 3.5 mile tempo @ 6:51 pace
Sat: 9.25 total -- AM: 5 @ 11:04 with DW. PM: 4.25 @ 8:39
Sun: 23.25 -- Ran this with DW and a friend for 15 miles in 3 segments. Then ran last 8 @ 8:39.

For the first time in ages, I started to feel a bit lethargic at 2 points during my long run. (mile 10 and then again at 18) It isn't something that slows me down, but it's an odd feeling. Ironically, at mile 23 I was cruising along at 8:30 pace and felt like I could run another 5 miles easily. I hope that really was the case.

I took a nice ice bath after the run, and I'm hoping my left hammy's tightness clears up. If nothing else, I'll cut speedwork this week, and back the mileage off. I don't mess with hamstrings...they are too critical and can take forever to heal. Oh to be 20 again....

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posted Jul-22-2007 04:18 PM               

Joplus and Docster: nice, nice weeks!

Thereshegoes: from the other thread it sounds like your 5 miler went very well! Sub 19 sounds like a solid possibility!

This was a wicked cutback week for me. Decided during general build-up to follow a good coach's advice and cut the doubles and keep all primary work to 80% of normal volume--this will change about 12 weeks out from Marathon.

Anyhow, my week:

M: 7M EZ (8:30) + weights/core
T: 2x3x250m Hills@XC effort, 9.5M thru UA XC course (8:10 pace)
W: 10.5M Aerobic Progression 8:00>6:50 last two miles, pm: weights/core
R: Off--as I mentioned in another thread, got a BodPod and discovered I have a little bit over 5% body fat. Will make me change approach to weights and weight loss (as in, no need to run big calorie deficit, just take off some bulk if need be...still thinking about it).
F: 9.5M w/ 6x:30 stride fartlek & last 4.5M@80% aerobic effort (6:40-6:50), overall pace (8:00>6:40)
SA: 7M EZ (8:30)+drills+medicine ball
SU: 12M Mod to EZ (7:30)

Total 55M

Got some zip in my legs by week's end. Back to the grind this week and hoping to be in decent shape for low key 5k this coming Sat. night. We'll see--not taking too much of a taper for it...

[This message has been edited by tuscaloosarunner (edited Jul-22-2007).]

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posted Jul-22-2007 05:04 PM               

Pretty good week for me. Incorporated doubles for the first time in a few weeks. Not sure if this is helping or hurting my foot. I am weighing the added rest versus stimulating blood flow to the area for better recovery. Saw the ART practitioner on Wednesday. She has done a very good job on my foot, but I am still experiencing significant numbness in my right foot (toes). Saw my General Practitioner on Friday and he gave me a referral to see a neuro. Think it may be peroneal nerve entrapment. Hopefully they call me this week to set up testing. I am still trying to do research on the subject because this topic is foreign to me. If anybody has any insights, it would be greatly appreciated. Oh I forgot, I did actually run this week.

M - 0:40 min
T - AM Hill Repeats (8 x 1/4 mile @ Tempo) 4% incline. 20 min wup/wdn. PM 0:35
W - 0:35 min + ART
T - AM Tempo 2(9t/2e). Rep 1 6:22 pace. Rep 2 6:20 pace. Felt good and relaxed. Moderate effort. 20 min wup/wdn. PM 0:35
F - 0:35
S - Long Run 2:30. 2:20 was scheduled but I felt good and bumped it up a bit. May extend the times out on some of the long runs. I may run a 5 mile race next week instead of my planned long run. Need a fitness test and get some of my rust out.
S - 0:40 + Yoga.

Total Miles ~ 60

I just need to get this foot thing resolved. If I can I imagine I will be in business. If I need surgery, well that is another question.

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posted Jul-22-2007 06:14 PM            

Ok week for me. Nothing too great and my schedule was a bit messed up. My speed workout on Tuesday also left me pretty sore for a couple of days. I am looking forward to getting past my mile race so I can focus more on marathon specific speed work. This coming week will be a bit of a cut-back as I am going to taper some. I also cut back my long run this week (from 21 to 16) for the same purpose. This was good b/c my long run was very painful as I did a girls' weekend this weekend and played a little too hard and didn't eat enough Saturday to properly fuel a Sunday long run. ooops

M - 3.25 recovery, core

T - 6.17 am (8:57), track work pm 3.5 miles (not timed), core

W - 8.2 (9:45) with strides - very slow b/c it was very hot and humid and I was very sore - especially hamstrings

R - 14.62 (8:50), core

F - 11.03 (9:15)

Sa - REST DAY - first time at Wrigley Field and a night of dancing!!

Su - 16 (9:35) - very yucky run

Total: 63 and change

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posted Jul-22-2007 07:14 PM               

Sun: 18 miles, Cycle 12 miles
Mon: 4
Tue: 10.25 Intervals (7x800m; with 400m recovery jogs.), Cycle 10
Wed: 10
Thur: 6 (trails), Cycle 11
Fri: 3
Sat: 9 (4 mile race - 25:01)

800m splits: 3:03/3:07/3:02/3:00/2:59/2:59/2:57

Aside from the quality day, all the other milage has been easy pace in the 8:15-8:45 range.

Totals:
Run: 60 miles
Cycle: 33 miles
Swim: 0

11 weeks to go. 2nd week of Interval phase and nothing spectacular to report regarding the Interval workout. Pacing good.

Saturday's night race was a tad warm (81F) in the direct sun. Not bad, but I felt rushed when they started the race 5 minutes early. Sheesh. When does that ever happen? I never felt entirely relaxed, but I should have expected as much since this was my first 'short' race of the year.

Splits: 6:13-6:19-6:17-6:12 = 25:01

The performance falls in the VDOT 52-53 range, reflecting a bit of improvement from the 2 mile trial of four weeks ago.

Next week, looking forward to more intervals and a weekend long run on hills.

[This message has been edited by rootsrunner (edited Jul-22-2007).]

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posted Jul-22-2007 07:17 PM               

quote:

---

Originally posted by joplus:
[B]
R: AM 9mi incl 3mi alternating-800s (MP/10K pace; B]

---

In and outs are *terrific* preperation for the marathon--they're a real bear. I had friends who do them at 5k/MP and they want to die by the end of them...anything that will get you work on changing pace is really a great workout...plan to use them myself later in the season!

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posted Jul-22-2007 07:36 PM            

quote:

---

Originally posted by tuscaloosarunner:
In and outs are *terrific* preperation for the marathon--they're a real bear. I had friends who do them at 5k/MP and they want to die by the end of them...anything that will get you work on changing pace is really a great workout...plan to use them myself later in the season!

---

Interesting. What exactly are they?

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posted Jul-22-2007 07:44 PM               

quote:

---

Originally posted by runninlaw:
Interesting. What exactly are they?

---

Alternating btw two paces within the duration of the interval.

In other words, 400m@5kP/400m@MP--and you hold them for a given period of time--say 2x2 miles or 4 miles continuous.

In other words, the recovery is LT, as opposed to jog.

They can also be shorter, but done more intensely--for instance, 400m@5k-3kP/400m@LT, but done for 3x2400m--for shorter goal races.

Anything that requires a change of pace midway thru the interval can really help build strength. But seriously, they can be a B*TCH!

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posted Jul-22-2007 07:59 PM            

------------------
***********
My myspace
No Complaining
Low Heart Rate Training FAQ Because many have asked...
You have poopie pants.

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posted Jul-22-2007 08:23 PM            

Have a great week! zh

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posted Jul-22-2007 08:34 PM            

The weather here has been pretty good--not too hot. Some muggy days but we haven't been mostly in the 70's. Training continues to go well.

Su--14.3 (7:57) Good run. Nice push at the end.

Mo--easy 3.5

Tu--AM 3.5 easy; PM 2 mi w/u including 4 x 30 @5k; 5 x 1000 (goal = 4:01) 4:03, 3:57, 4:00, 3:58, 3:58 2 mi c/d

We--7 easy (8:40)

Th-7 easy (8:37)

Fr--7.25 (8:30)

Sa--8 (8:37)

Total: 59

I'll throw in a note about my race even though it's technically in this week. I ran a 31:14. I'm stoked. Although I fell asleep during the second mile and ran a 6:32 split--oops. I managed to pick it back up and run a solid PR by almost 1 minute. I'm happy!

Good weeks everyone!

[This message has been edited by thereshegoes (edited Jul-22-2007).]

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posted Jul-22-2007 09:30 PM            

quote:

---

Originally posted by thereshegoes:
runninlaw--sounds like the yucky Sunday was justified by a really fun Saturday!

---

Yeah, it was really an awesome time. But I believe I got about 1000 calories from food and about 180000 from cold beverages. Top that with about 20 ounces of water and well, today's run was NOT fun! But yes, this weekend was a much needed break and a FUN play time.

quote:

---

I'll throw in a note about my race even though it's technically in this week. I ran a 31:14. I'm stoked. Although I fell asleep during the second mile and ran a 6:32 split--oops. I managed to pick it back up and run a solid PR by almost 1 minute. I'm happy!

---

AMAZING! I am so happy for you!!! After tusca mentioned your race post I checked it out. Awesome splits. I have the same problem with slacking in the second mile (although I am much slower in even a 5K).... . I think it is because I try to reign myself in on the first mile that I end up sabotaging the second. But it looks like you picked it right up and finished really strong. And you must be happy that it appears you could easily improve yet by a few seconds once you get the pacing down. I have a feeling that the 3 or sub-3 is almost in hand for you. Way to go.

Tusca and joplus - that does sound like a great workout. Thanks T for explaining it.

Very nice training everyone.

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posted Jul-23-2007 12:23 AM            

after 5 weeks of mind numbing pool running i have finally admitted that i need to skip my fall race and wait 'til spring for london.

achilles tendonitis is definitely "having its way with me" so i'm going to crawl back onto solid ground slowly to avoid making things even worse.

take it easy out there, it's zero fun when you can't run! - alan

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posted Jul-23-2007 04:13 AM            

Mon: Rest
Tue: 6 miles Easy
Wed: 5
Thurs: 10 Hills
Fri: Rest
Sat: 5
Sun: 12

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posted Jul-23-2007 06:13 AM               

Mon- 19 miles including 3x15 min @MP, 15 min jog rec.
Tue- rest day
Wed- 10 miles easy
Thu- 6 miles ( had to stop due to thunderstorm
Fri- 7 miles easy
Sat- 3 mile jog
Sun- 10 km road race 36:25 8th overall of 257.

Fairly light week, the long run went well and I was very happy with the race, that's almost exactly a minute faster than I ran 3 weeks ago.

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posted Jul-23-2007 08:00 AM            

quote:

---

Originally posted by runninlaw:

Yeah, it was really an awesome time. But I believe I got about 1000 calories from food and about 180000 from cold beverages. Top that with about 20 ounces of water and well, today's run was NOT fun! But yes, this weekend was a much needed break and a FUN play time

AMAZING! I am so happy for you!!! After tusca mentioned your race post I checked it out. Awesome splits. I have the same problem with slacking in the second mile (although I am much slower in even a 5K).... . I think it is because I try to reign myself in on the first mile that I end up sabotaging the second. But it looks like you picked it right up and finished really strong. And you must be happy that it appears you could easily improve yet by a few seconds once you get the pacing down. I have a feeling that the 3 or sub-3 is almost in hand for you. Way to go.

---

Oh boy! One of those weekend, eh?! I had one a couple of months ago. Totally not fun the next morning!!

Thanks! I got busy last week and forgot to congratulate you on your brand spankin' new PR and a good race after a few "bad" ones. I can't wait to see how you do in the mile--(this weekend?)

As for sub-3. I don't know. We'll see how things go the rest of the summer. I'm running a 1/2 in September that should be a good indication. I worry I just don't have the base built up to support that kind of marathon. We'll see, I guess!

Yeah, lots of solid training this week. Looks like everyone's starting to ramp back up and starting their 12, 15, 18 week training schedules. Keep up the good work!

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posted Jul-23-2007 08:16 AM            

My week:
M: 1 hr trails
T: 1 hr trails
W: 10mi - 8@6:47, + 1mi wmup, 1mi cldwn
T: OFF
F: 1 hr trails
S: 6 @ 9:00
S: 22mi - 1-16 @ 8:30, 17-21 @ 6:46, 22 @ 10:30

My legs were feeling really tired going into my long run despite the slow recovery run the day before. Luckily, I somehow managed to pull through it.

Edited To Add: Dan, congrats on the 10k! Sorry, I missed that the first time around...

[This message has been edited by loopy (edited Jul-23-2007).]

[This message has been edited by loopy (edited Jul-23-2007).]

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posted Jul-23-2007 08:41 AM            

M - Rest
T- 6.25 EZ
W - 8
Th - 6.25 EZ
F- Rest
Sa - 11.5
Su - Rest (Planned 7 but scrapped it due to staying up late playing hold 'em and drinking beer Saturday night).

Total - 32

Was stressing a bit about missing Sunday's run, but am ok with it now. I haven't missed a planned run in over 3 months and feel like Saturday night was my last hurrah before totally committing to my October marathon. Felt good to let loose a little bit because I hadn't done that in quite some time (wish I would have won some money though). Really ready now to focus on some solid marathon training.

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posted Jul-23-2007 09:45 AM            

My legs were feeling really dead all week especially on the two days I picked up the pace a bit (Mon & Wed). After going out and just feeling awful on Thur and Fri. Saturdays run actually felt pretty decent, but I decided to completely bag the long run on Sunday and just rest. Prior to this week I had had 8 straight weeks over 50 miles with 4 over 60 (I realize that is not especially high mileage, but it was a big increase to what I had been doing), so maybe I just needed a bit of a rest.

------------------
My User Profile

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posted Jul-23-2007 10:22 AM               

Afletche, get well soon!

Dan, congrats on your PR. It is a strong sub-3 indicator.

Loopy, good long run.

My weekly training; 93 miles, 8:52 overall pace.
Two tempos; 5k on Tuesday @6:30, 10k on Saturday @6:54.
Sunday; long run, 19, @ 8:34. I always feel good after tempo days, and Sunday's LR was no exception.

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posted Jul-23-2007 11:53 AM               

Ultimate goal for 1st marathon is to run better than 3:50:00

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posted Jul-23-2007 02:08 PM               

Last week went down like this:

Mon: swam
Tues: 6M, 4 @6:54
Wed: 3M @ 8:41
Thrus Off
Fri: 9M@8:30
Sat: 4M@ 8:50
Sun: 13M@8:22

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posted Jul-23-2007 02:52 PM            

Afletche - I am so sorry to hear you have to scrap your race. probably the smartest move though in the grand scheme of things. Stick with us during your recovery.

GoDawgGo - I hope that foot continures to improve!

Very nice races Dan and RootsRunner! It is always nice when those race times start coming around!

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