posted Sep-30-2007 08:24 AM            

Best of luck to everyone with tune-up races this weekend too.

We have a boat load of folks up next weekend - good luck to you (us) all! Someone else should start this thread next weekend as I will be in Minneapolis/St. Paul.

________________________________
IN THE BOOKS:

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 3:48:08

Lehigh River Relay - 9/9
loopy - 2:59:59 3:02:50

Adirondack - 9/16
Dr. Wu - 3:35 3:39:14

Omaha - 9/23
Travis Hubbard - 2:45-2:50
tonya921 - 3:39:59 3:22:40

Akron 9/29
mrinertia - 3:59:59 4:52:02

Toronto Waterfront - 9/30
DanMoriarity - 2:59:59 3:00:10.3

Berlin
uli - 2:36 2:39
________________________________________
UP NEXT:

St. George - 10/06
Johnny J - 2:59:59

Chicago - 10/07
AndyHass - 2:28:38 - scrapped - life got in the way
jakey - 3:15
JSM - 2:22
jtv - 3:15
sack77 - 3:59:59
tramirez - 2:59:59
92heelgrad - 3:20

Lakefront - 10/7
RunForFun - 2:44 - out for injury

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

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

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

Steamtown - 10/7
runawayjesse - 3:25
willamona - 3:45
rootsrunner - 3:03-3:08

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

Baystate - 10/14
joev9 - 3:15:59
Gazelle2007 - 3:10:00

Long Beach, CA - 10/14
DAVIDR262 -3:20
arc918 -3:20

Newport - 10/20
wheaton - 3:10?
Penikese - 3:10

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

Des Moines - 10/21
bowulf - 3:42:00

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
tss1202 - finish/TBD
gregw - 3:15:59

Dublin - 10/29
deco - 3:00
uli f - 2:36 - out - rocked a 2:39 at Berlin

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

Manchester marathon - 11/4
roadrunner262 - 2:30 - 2:40
cookie74 - 3:45

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

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

Tuscon - 12/2
Downhill Racer - 3:10-3:17

Huntsville - 12/8
tuscaloosarunner - TBD - scrapped due to injury.

Miami - 1/27/08
Hannibal Granite - 2:48

[This message has been edited by runninlaw (edited Oct-02-2007).]

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posted Sep-30-2007 09:48 AM            

Looks like very good pacing too - 1:29:01 for the first half. Those 12 seconds are a little heartbreaking, but you know that sub-3 is yours for sure next time! Can't wait for the race report...

Great job Mr.Inertia too on your debut!
----
Here was my week:
M: 8mi @ 8:00
T: 8.5mi @ 7:55
W: 8mi @ 8:00
T: OFF
F: 55 mins trails
S: 8mi - 2 @ 7:55, 4 @ 6:55, 2 @ 8:00
S: OFF

Was away M-Thursday, did M and W runs on the hotel treadmill, ugh! 50K only a week away - yeah!

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posted Sep-30-2007 10:04 AM               

2nd week of taper:

M: 6.43mi (9:49, really)
T: AM 6mi (9:25), PM 4mi (8:52)
W: 10mi incl 2x[1000, 800, 400], avg 3:50, 3:03, 87s
R: AM 8.25mi incl last 4 @ 7:19, 7:17, 7:06, 7:00. PM 4mi (8:36)
F: 6mi (8:38)
Sa: 7.35mi (8:44)
Su: 8.13mi incl 5K (19:18, 1F, PR)

total: 60.2 miles

Monday and Tuesday my legs were really trashed, but by Wednesday the taper had begun to work its magic and I felt good again. For this morning's 5K we had our first little break in the weather - 73F and only 71% RH at racetime - and that really helped. The schedule said 13 miles today, but I had a good race and got the PR I wanted, so I'm good with 8.

One week to go. Trying not to obsess about the weather or anything else...

[This message has been edited by joplus (edited Sep-30-2007).]

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posted Sep-30-2007 10:16 AM            

M: 20 min rowing machine
T: 5.5 easy (8:14)
W: 3 easy due to random ankle pain (9:20)
Th: 7.7 with 4 x 1 tempo at 6:57
F: off
S: 12.75 (10:00 or so)
Su: 5.6 including 5k in 19:39 (3 OA - very small race)

Total: 33.5

Congrats on the great races, Dan and mrinertia!

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posted Sep-30-2007 10:44 AM            

Last taper week begins tomorrow for Twin Cities. Right now I feel pretty good. Whether or not I can really cut 16 minutes off my marathon PR in 5 months is another story, though.

Mon. - Off
Tues. - 4M@10:23 with my wife. 3M@8:36 (Avg. HR 141)
Wed. - 5.1M@10:21 with my wife. 4M@8:25 (avg. HR 141)
Thurs. - 6.2M@8:26 (avg. HR 141)
Fri. - 5.2M@10:22 with my wife (avg. HR 119)
Sat. - 7.5M - 2 mile warmup, 3.5M tempo @ 6:38 (avg. HR 179); 2 mile cooldown
Sun - 12 easy scheduled for today.

~47 miles total.

Thursday my wife and I begin the drive to Minneapolis, and we will stay with my dad and step mom. The last time they saw me (Feb. of 06) I was a good 45 pounds heavier and couldn't run 10 minutes straight. Never again, I tell ya.

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posted Sep-30-2007 10:55 AM            

Nice win, joplus. Glad to see you redeemed yourself this week!!

Congrats also to Downhill racer!. .05? Who cares? most courses are at least that much over! Nice PR!!

Interesting week for me. I felt amazingly beat up. More so than any other time during training. I know that can happen during taper - but seriously it was ridiculous. I felt achy walking down the stairs, etc. No pain - just very tight and beat up in general if that makes sense. So, I added an extra rest day and took things pretty easy. Thankfully I felt really good this morning on my run. I have been really thinking about my game plan for next weekend and have been coming up with alternate goals so I am not completely mentally lost if things do not go perfectly. I did not do that going into Boston (even though I KNEW a nor'easter was coming!!!) and it was a big mistake so I am trying to be more focused this time. I have learned that blind optimism is not a virtue in marathon racing. I am starting to get really excited!! I received my confirmation packet this week. I am bib #464!!

Enough rambling...here are my miles:

M-pilates

T- 5.6 easy (9:18) and pilates

W - 8.12 easy with striders (8:56)

R - 5.52 easy (9:19) and pilates

F - 7.05 (8:55) - scheduled to do 3x1600 at 5K pace - stopped halfway through my first interval b/c my butt was yelling at me (piriformis). I would have liked to have gotten this last interval workout in but I didn't feel like it was worth the risk.

Sa - unplanned rest day to recover - involved entirely too much beer and game food!

Su - 12.51 (8:52) - ran first 9 on the trail with my husband really easy, then picked it up for the last couple of miles and finished at MP.

Total: 39 and change

[This message has been edited by runninlaw (edited Sep-30-2007).]

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posted Sep-30-2007 11:38 AM            

M-Off
T-4 miles jog
W-7 miles~ 2 wu, 5x1000(3:55's)w/ 600 recovs(3:50's) rest CD
T-off
F-4 miles fartlek
S-OFF
SU-10 miles easy aerobic pace(8:50)

25 easy miles mostly on soft trails. Next week is the marathon and early this week I was still feeling lots of pings and pangs from preceeding weeks training. Cut volume hard in attempt to fully recover. This week is all light jogs with a little pace work.

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posted Sep-30-2007 12:36 PM               

My week:

M: 0:40 min
T: Intervals 1:15 (4 x 3/4 Mile @ 10K pace)
W: 0:35
T: Tempo 1:15 (5 miles EZ + 5 miles @ MP)
F: REST
S: 2:00 Long Run Easy
S: 0:40

Total ~ 48 miles

Going to try and take two rest days this week. Monday and Thursday. Pretty much the rest easy miles. 1:30 scheduled for Wednesday. Feeling comfortable and not anxious at all. If the weather is good as it is today I will be thrilled.

[This message has been edited by GoDawgGo (edited Sep-30-2007).]

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posted Sep-30-2007 12:38 PM            

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posted Sep-30-2007 01:21 PM               

Su: 5.25 E
M: rest
Tu: 8.5 E
W: 5 E
Th: 8, with 3 miles I-pace (4x 1200m; with 3 min recoveries)
F: rest
Sat: 13 E

Run 39
Cycle 22

Intervals: Goal pace 5:50-5:55
1200m splits: 4:31 - 4:22 - 4:24 - 4:23

Took it easy in the first part of the week and saved the quality for Thursday. Was 3x1600m planned, but I was joined by a buddy who is a little less trained. Opted for 1200s. Hit the target I-pace without too much strain, so I am inspired for my chances next week.

I got a last minute call from the Akron pacer director on Thursday -- my job was to fill in to lead 3:30 pace in the second half of race. I ended up watching the first half of the race on bike, arriving in time to pick up the marathoners near mile 15.

I got to watch the speedy "thereshegoes" during her leg of the Akron marathon relay (starting from 15km, ending at 25 km.) I didn't get to run the warm-up with her, but I did get to meet her prior to her run. I followed her first (fast!) mile before high-tailing it mile 15. Coming off the trail, the last 1km of her leg was uphill but she breezed right up. I think her team was 1st or 2nd place. How cool to meet another coolrunner in real life, especially after following along with her training over the weeks. Count me in the "thereshegoes" fan club.

One week to go now. I have 30 run miles, and 30 cycling miles planned for the week, with a 4x5min T-pace workout mid-week.

This will be marathon number 18, and the first one I'm truly racing in since May 2005. I PR'd earlier this year (3:08), in the midst of training for the 50 and 100 mile ultras with little marathon-specific speedwork. Its going to be interesting to see the outcome next week at Steamtown. Based on my training, I'm still going to aim for 7:00 pace, or 3:03. I will try to resist the tempation to aim for that sub-3 and leave that for another day.

Good running, all. To those racing this week, good luck with final preparations.

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posted Sep-30-2007 01:30 PM               

quote:

---

Originally posted by loopy:
Great job Dan! 3:00:11 !!!

Looks like very good pacing too - 1:29:01 for the first half. Those 12 seconds are a little heartbreaking, but you know that sub-3 is yours for sure next time! Can't wait for the race report...

---

Thanks loopy and good luck in your 50k!

I actually wasn't too disappointed with the race even though I came up 12 seconds short. I needed 4:15 per km to break 3 hours and tried to stay a little under that pace throughout the run. In the first 5 miles or so even though I felt alright, I was just barely on pace and not feeling like I wanted to go any faster. I was a little worried but just decided to find a comfortable rhythm that I could maintain and if that ended up being 3:10 or 3:15 pace or whatever, then so be it. At least I had enough of a sense of humour that after seeing a billboard advertising a new series or movie called " the Race to Mars" to ask the guy beside me if that was a new ultra ...

Around 10k ( 42:22 by my watch, 8 seconds behind the gun time ) I started feeling better and running a little faster. Not much else to say about that stage of the race but I got to the half in 1:28:53 feeling quite good and very optimistic about breaking 3 hours.

Somewhere around 25k I fell in with a group of guys who were pushing the pace fairly hard and we got to 30k in 2:06:21 ( 2:57 pace ). That may have been my undoing though, as I fell off the back of the group at 32-33k and I could tell things were starting to head south. I didn't completely fall apart, but the pace dropped about 10-15 seconds per km.

The last few km I knew it was going to be very close to 3 hours, I kinda went in and out of mini bad patches, 1km would be good and and I'd be thinking I'd get the sub three, and then the next km I'd be struggling and thinking sub 3 was out of the question. With 3.2km to go I thought sub 3 was in the bag, then with 2.2km it was a bit iffy, then with 1.2k to go I knew it was going to take a Gebreselassian kick. At the 400m to go sign I needed a 79 second quarter, but couldn't manage it.

Anyway, 3 years ago almost to the day I ran a half marathon PR on the same course ( the marathon and HM courses in this race are the same up to 18km ) of 1:29:37. Today I ran a 1:28:53 and then a 1:31:18. Not bad progress for a guy who's 348 days away from the big 4-0.

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posted Sep-30-2007 01:59 PM               

Mon 3-AM 4.5-PM
Tue 7.8-AM 4-PM
W 6.2
Thu 4-AM 11.8-PM
Fri 12.5
Sat 7.5
Sun 24.2 "time on feet" session in 3hr30min

4 weeks to go. It will also be no 18 for me (as rootsrunner). Good luck to this weeks' runners.

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posted Sep-30-2007 03:07 PM            

My only concern with only two weeks until Baystate is my right ankle which gives me issues at random...anywhere in a run. I tweaked my ankle about a month ago on a pothole and have put in all my miles relatively pain- free. However, I think the taper is making me think about it too much and ~ mile 14 today during my run...I almost had to stop as I started getting "sharp" pain in what felt like the p- tendon. Iced and took some Motrin and it feels better. I'll be thinking about it way too much until race day.

M- Rest
T- 5 mi. @ 7:30 with 5X100 strides at :17
W- Rest (Felt Awful..sick)
T- 8 mi. @ 9:00 (worst run of the year)
F- 5 mi. @ 8:00 EZ (started feeling loose)
S- 5 mi. @ 8:00
S- 16 mi. @ 8:30 (Final 3 mi. @ MP)

Total: 39

All in all, looking forward to recovering and getting some "spring" back in my step!

Good job dan and mrinertia!

Hope all have good weeks and happy tapering folks...for most!

-G

[This message has been edited by Gazelle2007 (edited Sep-30-2007).]

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posted Sep-30-2007 03:10 PM            

A HUGE thanks to runinlaw for starting and maintaining this great thread. It has been inspiring and educational for me to read everyone's training logs. Runinlaw's comments of encouragement have helped a lot too. I wish everyone the best, especially Runinlaw -- I'll report again after my Portland trip. Cheers -zh

Mon 3.35
Weds 6.1
Thurs 5.24 Last 10 min @ MP
Sat 4.15 w/ 2 mi @ MP
Sun 6.42
TOTAL 25.26

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posted Sep-30-2007 05:14 PM            

quote:

---

Originally posted by DanMoriarity:

Anyway, 3 years ago almost to the day I ran a half marathon PR on the same course ( the marathon and HM courses in this race are the same up to 18km ) of 1:29:37. Today I ran a 1:28:53 and then a 1:31:18. Not bad progress for a guy who's 348 days away from the big 4-0.

---

Nice race, Dan! It sounds like you paced it very intelligently. I really am hoping to do that during my next marathon rather than fixating on the clock. It is hard to do it - but it sounds like you did it very successfully.

Very inspiring progress you have made. Congratulations!!!

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posted Sep-30-2007 05:33 PM            

Light week for me too -- gearing up for my last tough week next week.

Mon: 3.84 miles @ 9:40
Tues: 8.60 miles @ 8:29
Wed: Off
Thurs: 8.43 miles @ 8:42
Fri: Off
Sat: 13.00 miles @ 8:35
Sun: 4.70 miles @ 9:33
Total: 38.56 miles

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posted Sep-30-2007 05:35 PM            

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posted Sep-30-2007 05:53 PM            

quote:

---

Originally posted by DanMoriarity:
I knew it was going to take a Gebreselassian kick. At the 400m to go sign I needed a 79 second quarter, but couldn't manage it.

---

Speaking of a Gebreselassian kick, did you guys see that he broke the world record in Berlin today with a blazing 2:04:26!! Holy cow.

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posted Sep-30-2007 08:10 PM            

And joplus, another race, another win, eh?

2nd week of taper for me, as for most of us. This week was abbreviated due to last Sunday's race, which pushed the long run to Monday.

Tu: off
W: 7 w/ 8x100 strides
Th: 8 w/ 3x1600 @ 5K pace (6:12). 2 min recovery.
F: off
Sa: 4 recovery w/ 5x100 strides
Su: 12 on hilly (and rainy and muddy!) trails, ~8:25 pace

Total: 31 miles

I was very pleased to complete the 3x1600 pretty comfortably, cranking in the last lap about 10 second fast. I always dread this workout at the end of Pfitz plans. Yet, this is I think the 5th time I've done it, and I think it's gone well each time. The 4x1200 two weeks earlier always gives me more trouble. Hard evidence that the speedwork and tune-up races are making a tangible difference.

I deleted an off day before the long run this week to make it 6 days (and took a mile off Saturday's recovery run in slight compensation).

For today's 12 my legs were pretty tired for some reason. Huh.

I'm cautiously optimistic about 3:10 at Portland next weekend. Weight will not be quite where I wanted it, though.

Good luck, everybody!

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posted Sep-30-2007 09:03 PM            

------------------
My profile

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posted Sep-30-2007 10:04 PM               

quote:

---

Originally posted by aurang:
Dan, that's so close. Congratulations on a good race, but it must sting just a little bit to be so close. I don't know if you saw or heard me at that last turn, but it was pretty dramatic waiting for you to come in. I figured you had to be coming by at 9:58 at the latest to be on 2:59 pace, and you came at 9:59. I actually didn't think you'd come up that short of 3 hours. Still, that's a great race and it's been a very good year for you. Well done.

---

Thanks aurang. I didn't see or hear you, I must have been in my own little world at that point.

It does sting a little, more so because my shorter distance races indicate that I should be comfortably under 3, but it seems the marathon just isn't my best distance.

On the other hand, it was a PR by about 7 minutes and it was very satisfying to finally run a marathon where I didn't totally fall apart in the last 10 or 12km.

Sooner or later I've got to get that sub 3 done, although right now I'm looking forward to a bit of a break from marathon training. I dunno, maybe Ottawa this spring, or Boston in 2009 ( that would be my first year after turning 40 so it would be interesting to see how I do in the masters division ).

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posted Sep-30-2007 10:12 PM               

quote:

---

Originally posted by runninlaw:
Speaking of a Gebreselassian kick, did you guys see that he broke the world record in Berlin today with a blazing 2:04:26!! Holy cow.

---

Yeah, they announced it at the starting line just prior to my race. I sort of had a goal of getting to the 30k mark in Geb's marathon time or under, but came up about 2 minutes short. So if we'd been in the same race, Geb would've just beaten me by a mere 12.5km. I'll get him next time ... maybe if I'd just leaned a little more at the finish ...

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posted Sep-30-2007 10:46 PM            

quote:

---

Originally posted by DanMoriarity:
Sooner or later I've got to get that sub 3 done, although right now I'm looking forward to a bit of a break from marathon training. I dunno, maybe Ottawa this spring, or Boston in 2009 ( that would be my first year after turning 40 so it would be interesting to see how I do in the masters division ).

---

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posted Oct-01-2007 01:43 AM            

Dan-- Ohhh, so close! Sounds like you ran a very good race. A 7 min. PR is nothing to scoff at. That's spectacular. I guess those 12 seconds will be a reason to do another one in the future. I have often felt like you regarding the marathon. I tend to fall into that 5k-10k being more ideal and like those distances, and wonder why I do the marathon as I don't think it's my ideal distance and it's a major struggle, but perhaps that's the allure of it.

Some have had the day of reckoning, and a big group will have it this next week. Good luck to those coming up in the next week or two.

My week (taper, now with 6 days to go):

M- 5.4 miles (7:38 for 4.17 loop, 1 mile 6:22 to finish plus .2 c/down slow. 3 x strides)

T- 10k "race" (time trial)-- 36:26
10.2 miles total for day with w/up and c/down

W- 2.25 miles very easy jog (recovery)

Th- 8.28 miles w/intervals: planned 3 x 1600, ended up doing 1.01, .64, .71, .77 mile intervals with 2:20, 3:34, 3:39 easy jogging in between. Per mile paces for intervals: 5:28, 5:34, 5:42, 5:36).

Fri- 4.5 mile very easy jog on treadmill (recovery)

Sat.- 12.35 miles (7:18 pace out and 6:50 pace back run).

Total- 43 miles

I am really at a loss as to what pace to pick for my marathon. My marathon history goes like this: 3:24, 3:14, 3:41 (85 degrees Boston '04), 3:21, 2:56, 2:57, 2:47.

Last year I had a good solid year of training with a lot of miles and had a huge breakthrough in my fall marathon. I have not been able to put in the miles this year like I did last year but have had decent quality tempo runs and medium long runs. The long runs have been avg. to poor in both quality and quantity. For example, looking back last year between July 1 and this date I had 14 runs 18 miles or greater. This year I have 6 in that range. I've run 300 mile less this year at the same time (1500 vs. 1800 range).

Despite the above factors, my 10k time trial I do around 10 days out on the same course is faster this year (36:26 vs. 37:11). Soooo.... here is the dilemma.

Do I say that another year of moderate training has been additive to my base and fitness, my LT is better as evidenced by my 10k, and despite not having quite the quantity, I may potentially be able to go for a PR on the same course as last year? Or, do I admit what I know is probably true and know that although I'm in great 10k or half marathon shape currently, I have no business going for a marathon PR because I don't have the quality long runs or big miles, and pick a decent pace and go conservative, trying to avoid the proverbial "blow up" which I have experienced several times in the past, although not for a few years now.

I still need to think about it and it will probably be a race day decision. I'm either going to go for a PR, with a 50-75% chance of blowing up and getting a very ugly 3:10-3:20, but with an outside chance of running under 2:45, or I'll try to pace well and hit high 2:50's to just under 3.

I know this may be totally stupid, but I can't get excited about a well run, but non risky 2:59. I'm leaning towards going for it, hitting the half in 1:23-25, and seeing what happens. Last year my splits were 1:27, 1:20, so I figure if I hit 1:23-25 range I've got a chance to PR if I can hold on in the second half.

Good luck to everyone who's racing next week!!

BTW-- is that not just sick about Geb-- 4:45 min/mile FOR 26.2 miles!!! I can't even run 1 mile at that pace. Truly amazing. Seriously, to me, Michael Jordan, Tiger Woods, whatever, those types of accomplishments are amazing, but this marathon record and people who can do that are super hero like. Not many mere mortals can be anywhere in even the same zip code as that type of accomplishment.

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posted Oct-01-2007 04:50 AM            

Congrats mrinertia on completing your first marathon, and sharing your experience.

Congrats Dan on a superb time, a 7-min PR and so close to the sub-3. "Gebreselassian kick": I like that! I'll give that a try if I'm in same situation in a few weeks time!

Good luck to all those racing next weekend... there should be a lot of reports to read. I wish you all the best, and big, fat PR's across the board.

Still another week or so of training for me until taper. I was more tired than normal by weekend, but otherwise on track, and feeling good. After a lousy start to September, I've finished it with a decent couple of weeks, and just want to stay healthy and focused.

M: 7 miles easy
T: 8 inc. 7 x 800m reps w/90sec rest (avg. 2:39)
W: 14
R: 12 MP
F: 4 easy
Sa: 20 w/ FF
Su: Rest

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