01/30 -> 19.0 mi @ 8:34 67%PE (174.0 lbs) 66.5 mi YTD
01/23 -> 17.0 mi @ 8:53 68%PE (173.5 lbs)
01/16 -> 15.5 mi @ 8:51 67%PE (173.0 lbs)

M - 4.0 mi in 34:29 E (8:37) 60%PE. Movie: LOTR - Fellowship of the
Ring. [none]

T - Inactive rest.

W - 4.0 mi in 34:22 E (8:22) 67%PE. Movie: LOTR - Fellowship of the
Ring. [none]

H - 5.0 mi in 42:30 E (8:30) 66%PE. Movie: LOTR - Fellowship of the
Ring. [none]

F - Inactive rest.

S - 6.0 mi in 51:40 E/T (8:36) 73%PE. I ran earlier than normal due to
busy day and felt a little rushed.  As a result I did an easy w/u, and
then ran the middle four miles at a slightly faster tempo (like a
fartlek) and then did a 1 mi c/d.  Movie: Finished LOTR: Fellowship of
the Ring. [tired, rushed]

S - Inactive rest.

(E = Easy effort)
(E/T = Easy and Tempo mixed effort)

Keep running (from the orcs... hee... hee...)...
- BK.

Hi! Yes!  There is a very nice track at Lovett High School.  It's
down in Vinings, just across the river from Canoe. If you're going
in the evenings, it's usually better at or after 6 (depending upon
the athletic season).  I have good luck in the morning there around
7.  If you need directions, get my email address from Pooh or
Coach.  I promise, you'll love it... as much as you can love a track
work out!

I used to run fairly regularly at the Wesminster School Track (Paces
Ferry and I-75) without any problem.  They were a big supporter of
the ATC and the "All Comer" track meets used to be held there.  As
always, just be respectful of the track teams if you happen to be
there at the same time.  I always asked the coach if he/she minded my
using lane.

Just my $.02

Chris

>
> does anybody know where there is a 400m track near or in the
vinings
> area
> open to the public?

Short-term Goal ~ Super-seeded time for Peachtree.
Long-term Goal ~ Top-100 Finish for Peachtree

Mon: Mountain Road Repeats; Kennesaw Mountain; 10 miles 1:07:12
(6:43) 73%PE; 48 w/9%, -8DP, 42FL, winds W @ 10. 2 X Mountain Road.
Stress Factor – none.

Tue: AM Easy Run; Blackwell Rd; 5 miles 37:36(7:31) 59%PE; 25 w/67%,
16DP, 29FL, winds W @ 1. Stress Factor – none.
Tue: Hunt For Zep Run; Neighborhood Loop; 5.5 miles 40:40(7:23) 58%
PE; 60 w/27%, 26DP, 58FL, winds W @ 6. Stress Factor – Dog

Wed: ½ Circuit; Chattahoochee River NRA; 9 miles 59:30(6:36) 75%PE;
70 w/42%, 45DP, 68FL, winds W @ 9.  Stress Factor – none.

Thu: AM Easy Run: Neighborhood Loop; 4 miles 30:18(7:34) 58%PE; 37
w/ 69%, 28DP, 29FL, winds NNW @ 8.  Stress Factor – none.
Thu: PM Easy Run; Fleet Feet; 7 miles 54:23(7:46) 58%PE; 51 w/47%,
28DP, 49FL, winds ENE @ 6. Stress Factor – none.  W/ Coach, Suzanne,
Harold & Randy.

Fri: Tempo Run; Neighborhood Loop; 4 miles 25:06(6:16) 73%PE; 36
w/37%, 10DP, 23FL, winds E @ 14. Stress Factor – none.

Sat: Recovery Run; Neighborhood Loop; 4 miles 34:01(8:30) 56%PE; 34
w/80%, 28DP, 26FL, winds E @ 9.  Stress Factor – Ice.

Sun: Easy Run; Neighborhood Loop; 4 miles 34:01(8:30) 56%PE; 43
w/87%, 39DP, 39FL, winds NW @ 8. Stress Factor – none.

Strengthening Phase: 52.5miles (182.2 YTD); 7:12 avg. pace; 65%PE
avg. (Unimproved). Body weight 151 lbs.

Bottomline~Loose more weight!!!!!

http://www.fleetfeetatlanta.com/mizuno.htm

does anybody know where there is a 400m track near or in the vinings
area
open to the public?

Little Shanus jogs up to a waterstop at mile 3 of last weekend's
10k. He has a slab of asphalt under his arm and says:

"A Gatoraid please... and another one for the road."

};9)
Argh! Stop the Insanity… Post your own Dawg Tales!

Target: Boston Marathon (18 Apr).

65-69 Div Results: http://www.fleetfeetatlanta.com/mizjimd.htm .

Week in Review: 66.8 miles over 7 days (61.7 over 7 days prev week),
endurance strength at 58 mpw (54 prev week); 8:18 avg. pace (8:12
prev week); 61%PEavg (65 prev week). 245.6 miles ytd. Weight 127.5
lbs (127.5 prev week); Body fat = 7.5% (7.5 prev week).

Mon: Easy Hills - 6 miles, hilly trails in 49:57 (8:20); 63%PEavg.
Slacker Factor: Sore knee.

Tue: Easy Run – 8.1 flat trail & road in 1:05:46 (8:07); Slacker
Factor: Knee.

Wed AM: Recovery - 4.1 flat trail & road in 32:45 (7:59); 60%PEavg.
Slacker factor: None.

Wed PM: Easy Run - 7.1 rolling miles in 1:02:49 (8:51); 57%PEavg.
Slacker Factor: None.

Thu AM: Hill – 3 miles (1 X mtn road) in 25:12 (8:24); 66%PEavg.
Slacker Factor: None.

Thu PM: Easy Run – 7.1 rolling miles in 59:51 (8:26); 61%PEavg.
Slacker Factor: None.

Fri: Active Rest - 4.1 flat trail & road in 34:17 (8:22); 59%PEavg.
Slacker factor: None.

Sat: Icee Run – 7 rolling miles in 56:47 (8:07); 57%PEavg. Slacker
Factor: Icy roads, sleet & knee.

Sun: Dodgeball Endurance Run – 20.3 flat trail & road in 2:47:46
(8:16); 67%PEavg. Slacker factor: Trying to avoid the icicles
falling from the trees reminded me of the wrenching coaching method
used in the movie Dodgeball.
};9)

Chris/John,

Thanks for the feedback.  I appreciate it very much.

Kurt

--- In CoachMadDogBytes@yahoogroups.com, "bkunes" <bkunes@y...> wrote:
>
> Kurt ~ I used PBT for years and after reading and applying a number
> of things from the book Jack Daniels' Running Formula, I found a
> number of successes with with PBT.
>
> However, in the back of my mind the more and more I understood the
> principles of EBT, the more convinced that I need to give it a
> serious shot (something I hadn't done, mostly out of ignorance,
with
> early attempts).
>
> I went on to run 5 PR's last year while using EBT.  After leaving
my
> chest strap and transmitter hanging in the back of the house where
I
> vacationed last summer, I have had to EBT by feel (until recently
as
> I'm using my wife's transmitter until I eventually get another one).
>
> I believe you can find success with either approach, although I
tend
> to like the EBT better when comparing the two.  Some of the main
> benefits I have found are:
>
> 1. Ensuring that I am running at the appropriate efforts during the
> summer months when conditions are hot and humid.  Under PBT, I'd
> still try to "tough it out" and push myself to unsafe levels to
> satisfy a specific pace.
>
> 2. Making sure that I'm not pushing it on rest/recovery days...
> something that I was prone to do.  EBT provided an objective
> standard for me to manage my training.
>
> 3. When vacationing and at higher altitudes or in different
climates
> than where I live and train, I can adjust my effort accordingly (I
> like to vacation in the mountains).
>
> 4. Similar to #2, capturing EBT performance data (%PE, RHR, etc.)
> has allowed me to measure progress and more effectively adjust my
> training plans/schedules... I'm also a data freak, so this is nice!
>
> 5. Taking some of the EBT guidelines from Coach with respect to
> racing, has helped me develop better racing habits, techniques and
> strategies.  Also, when running a non-goal race, I can control the
> effort during the occasional 5K/10K training race.
>
> 6. Learning more about how my body functions.  I'm a strong
believer
> in listening to your body and learning how it works when it comes
to
> exercise (something I learned back in the bodybuilding days).  I
> enjoy wearing the HRM to get feedback, but I'm also trying to
listen
> and feel what is going on at those different efforts, monitoring my
> recovery, etc... which I enjoy (data/information geek) and
> appreciate (better health, awareness, security that progress is
> being made).
>
> There are probably other reasons, but these are some of the main
> ones I could think of off the cuff.  Bottom line, I think one could
> find success with either approach, they both have their pro's and
> con's with trade-offs with good feedback that can be translated
into
> smarter training.
>
> Keep running (smarter and have fun... those are the keys, in my
> opinion)...
> - BK.

Kurt ~ I used PBT for years and after reading and applying a number
of things from the book Jack Daniels' Running Formula, I found a
number of successes with with PBT.

However, in the back of my mind the more and more I understood the
principles of EBT, the more convinced that I need to give it a
serious shot (something I hadn't done, mostly out of ignorance, with
early attempts).

I went on to run 5 PR's last year while using EBT.  After leaving my
chest strap and transmitter hanging in the back of the house where I
vacationed last summer, I have had to EBT by feel (until recently as
I'm using my wife's transmitter until I eventually get another one).

I believe you can find success with either approach, although I tend
to like the EBT better when comparing the two.  Some of the main
benefits I have found are:

1. Ensuring that I am running at the appropriate efforts during the
summer months when conditions are hot and humid.  Under PBT, I'd
still try to "tough it out" and push myself to unsafe levels to
satisfy a specific pace.

2. Making sure that I'm not pushing it on rest/recovery days...
something that I was prone to do.  EBT provided an objective
standard for me to manage my training.

3. When vacationing and at higher altitudes or in different climates
than where I live and train, I can adjust my effort accordingly (I
like to vacation in the mountains).

4. Similar to #2, capturing EBT performance data (%PE, RHR, etc.)
has allowed me to measure progress and more effectively adjust my
training plans/schedules... I'm also a data freak, so this is nice!

5. Taking some of the EBT guidelines from Coach with respect to
racing, has helped me develop better racing habits, techniques and
strategies.  Also, when running a non-goal race, I can control the
effort during the occasional 5K/10K training race.

6. Learning more about how my body functions.  I'm a strong believer
in listening to your body and learning how it works when it comes to
exercise (something I learned back in the bodybuilding days).  I
enjoy wearing the HRM to get feedback, but I'm also trying to listen
and feel what is going on at those different efforts, monitoring my
recovery, etc... which I enjoy (data/information geek) and
appreciate (better health, awareness, security that progress is
being made).

There are probably other reasons, but these are some of the main
ones I could think of off the cuff.  Bottom line, I think one could
find success with either approach, they both have their pro's and
con's with trade-offs with good feedback that can be translated into
smarter training.

Keep running (smarter and have fun... those are the keys, in my
opinion)...
- BK.

-
It seems to me that getting the proper stress,then the correct amount
of recovery is where EBT is giving the runner the best results for the
training. I know I am only halfway following the effort based
training, but when I take my easy days at a easy effort. I seem to get
fitter arobicly. I think doing paced based training is how some just
end up pushing to hard all the time and getting no recovery. No
recovery means your muscles never have time to rebuild in my eyes.
Just  my thoughts on the ebt...


John W.


-- In CoachMadDogBytes@yahoogroups.com, "K LaFor" <klafor@y...> wrote:
>
> I posted a topic on another running board but didn't get much of a
> response on it so I thought I would post the same topic here.
>
> Prior to my going to Atlanta I had dismissed EBT and didn't really
> consider it very much.  But after seeing the results of Coach, JD and
> Suzanne I have seriously reconsider it.  My impression of it and
> after following the discussions for the past several months has
> changed.  My question to those who did pace training and now do EBT
> do you feel and how do you believe the EBT made you into a better
> runner?  My nagging doubt has been is it the discipline of just
> executing a plan vs the actual EBT that has made the runners into
> more successful vs some pace training plan.  However as I said
> earlier the results seem to be very supportive and I am very
> impressed by what the results of Coach, JD and Suzanne.
>
> Thanks!
>
> Kurt

I posted a topic on another running board but didn't get much of a
response on it so I thought I would post the same topic here.

Prior to my going to Atlanta I had dismissed EBT and didn't really
consider it very much.  But after seeing the results of Coach, JD and
Suzanne I have seriously reconsider it.  My impression of it and
after following the discussions for the past several months has
changed.  My question to those who did pace training and now do EBT
do you feel and how do you believe the EBT made you into a better
runner?  My nagging doubt has been is it the discipline of just
executing a plan vs the actual EBT that has made the runners into
more successful vs some pace training plan.  However as I said
earlier the results seem to be very supportive and I am very
impressed by what the results of Coach, JD and Suzanne.

Thanks!

Kurt

> Hey,
> Jabber are you guys going to be at the store tonight?

Yes we are.

Jabber

Hey,
Jabber are you guys going to be at the store tonight?

jabberdogrunner <no_reply@yahoogroups.com> wrote:

> I don't feel like I'm fighting the EBT philosophy as I feel when I
> read your comments about me.   I'm trying to learn by asking
> questions.  I'm not trying to find away around the system.

Grasshopper~You post questions about your training looking for
advice.  You receive Coach's advice, in which he provides you with
constructive criticism.  You need to check your ego at the door, and
accept his advice when asking for it.

The one thing that I have noticed is that you ask a training
question, after receiving the advice (based on the limited
information you provided) you respond with more information that
should have been devulged with the initial question.  One's coaching
is only as good as the information provided....especially over the
internet.

Jabber






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[Non-text portions of this message have been removed]

> I don't feel like I'm fighting the EBT philosophy as I feel when I
> read your comments about me.   I'm trying to learn by asking
> questions.  I'm not trying to find away around the system.

Grasshopper~You post questions about your training looking for
advice.  You receive Coach's advice, in which he provides you with
constructive criticism.  You need to check your ego at the door, and
accept his advice when asking for it.

The one thing that I have noticed is that you ask a training
question, after receiving the advice (based on the limited
information you provided) you respond with more information that
should have been devulged with the initial question.  One's coaching
is only as good as the information provided....especially over the
internet.

Jabber

Here's what happened in my workout of 6x800m.   I had planned to
reach 85%PE at 400m to 600m into the repeat.   When I looked at my
monitor soon after 200m into the repeat, I realized that I was
already at my THR of 85%PE.  I then continued at the same effort
through the completion of the repeat.  That is what I was asking
about when I asked about reaching the THR too soon.

It has been a while since I had run a quick pace and not being as in
tune with my effort at the quicker pace is probably why I reached
the THR sooner than I had hoped to.  This is where I felt in my
analysis that I must have been overanxious in my attempt to get to
my THR.

As the workout progressed, I attempted to correct my effort so that
I would not reach the THR until I was at the appropriate spot into
the repeat.   I was getting better at hitting the THR at the
appropriate spot as the workout progressed.

Sometimes it feels like I'm running a fine line to be at the correct
effort that I am targeting.   When I tried to increase the effort
from 80%PE to 85%PE it did not feel like a big increase in effort.
I guess I have to get more in tune with my body.  As I get more
experienced I'm hoping that I'll be more in tune and can feel the
difference in effort better.

In my next attempt at a similiar workout, my goal will be to hit the
THR at the half way point into the interval.   I'm thinking of
targeting about 78%PE for my effort at the 200m mark of the 800m
repeat and gradually increasing the effort from 200m to 400m.

As to using 'speed' and 'faster' in the same sentence...  I only
used the term speed to describe the phase of the training plan that
I wanted to talk about.  My use of 'faster' was wrong,  it should
have been 'harder effort'.  I was just trying to find out if tempo
runs should be done at a higher %PE during the (I almost hate to say
it) 'speed' building phase as opposed to the strength building or
the sharpening phase.

I don't feel like I'm fighting the EBT philosophy as I feel when I
read your comments about me.   I'm trying to learn by asking
questions.  I'm not trying to find away around the system.

Grasshopper

--- In CoachMadDogBytes@yahoogroups.com, coach_maddog
<no_reply@y...> wrote:
>
>
> Is there anything negative about reaching one's THR too soon when
> doing repeats?
>
> Yes, reaching one's THR too soon is a negative. Isn't correcting
> this one of the reasons for being an EBT athlete? What do you
> think "too soon" means? Interval sessions help one become faster
by
> increasing the quantity of repeats only when one's post-workout
> analysis indicates there is no drop off in effort or pace at
effort.
> One can't do this if they reach their target too soon!
>
> Should tempo runs get longer each week?
>
> Yes and no. Tempo runs reinforce/teach the appropriate race
effort.
> EBT athletes increase the tempo distance only when there is no
drop
> off in effort or pace at effort.
>
> Being overanxious indicates (to me) that one has not fully bought
> into EBT as being the best way to become more competitive. Not
> accepting that training too long, too hard, too fast, too soon, is
> not an acceptable EBT concept indicates the same. Using the words
> speed and faster in the same sentence again suggests one is
mentally
> struggling with the EBT concept.
>
> Wearing a heart-rate monitor and recording it's feedback does not
> make one an EBT athlete. An EBT athlete accepts that one will run
> faster, farther, longer at the same effort level only when their
> body and cardiovascular systems are ready to do so. Trying to do
> this prematurely does not get the job accomplished. They also
accept
> that it is counterproductive to exceed their targets, hit their
> targets sooner, use harder targets, or add extra repeats. They
know
> this will not make them faster, but will most likely lead to
injury
> and failure on or before race day.
>
> I suggest you consider working to improve your EBT mental
toughness
> so you can think about and accomplish your workouts correctly.
Why?
> There is no EBT bank to make withdrawals from on race day.
>
> Bottom Line ~ Using a HRM is the best way to listen to your body.
> Listen and it will tell you how soon you can run faster, farther,
> longer.
> };9|

> Wearing a heart-rate monitor and recording it's feedback does not
> make one an EBT athlete. An EBT athlete accepts that one will run
> faster, farther, longer at the same effort level only when their
> body and cardiovascular systems are ready to do so. Trying to do
> this prematurely does not get the job accomplished. They also
accept
> that it is counterproductive to exceed their targets, hit their
> targets sooner, use harder targets, or add extra repeats. They
know
> this will not make them faster, but will most likely lead to
injury
> and failure on or before race day.
>
> I suggest you consider working to improve your EBT mental
toughness
> so you can think about and accomplish your workouts correctly.
Why?
> There is no EBT bank to make withdrawals from on race day.
>
> Bottom Line ~ Using a HRM is the best way to listen to your body.
> Listen and it will tell you how soon you can run faster, farther,
> longer.
> };9|

Grasshopper~If you want to succeed with EBT, you MUST forget all the
pace-based (PB) distortion.  A majority of the running world is PB,
so there is plenty of distortion out there, and that is why Coach is
suggesting the EBT mental toughness.  Thought I'd throw in my two
cents.

Jabber

--- In CoachMadDogBytes@yahoogroups.com, "K LaFor" <klafor@y...>
wrote:
>
> JD it is a very good time.  Somedays just aren't always going to
be
> your optimal time and you still are faster than 99.99% of everyone
> else.
>
> Kurt


Kurt~Thanks for the encouragement, but for me that time sucks and
truthfully it's because my training for the last two months has been
horrid.  Many of the races I was able to get by on talent alone, but
Saturday's race exposed my lack of training.  While it would seem
I'm extremely disappointed, but embarrassment (like this) makes me
work hard...some may argue you can't work any less...LOL

Thanks,

Jabber

--- In CoachMadDogBytes@yahoogroups.com, coach_maddog
<no_reply@y...> wrote:
> Trying to do
> this prematurely does not get the job accomplished. They also
accept
> that it is counterproductive to exceed their targets, hit their
> targets sooner, use harder targets, or add extra repeats. They
know
> this will not make them faster, but will most likely lead to
injury
> and failure on or before race day.
>

Have you been getting secret signals from my HRM this week?  As
always, you speak wise words.  Guess I'll ratchet back the training
just a tad.  And I guess I'll let this lesson in patience build my
mental toughness.

Meg

Is there anything negative about reaching one's THR too soon when
doing repeats?

Yes, reaching one's THR too soon is a negative. Isn't correcting
this one of the reasons for being an EBT athlete? What do you
think "too soon" means? Interval sessions help one become faster by
increasing the quantity of repeats only when one's post-workout
analysis indicates there is no drop off in effort or pace at effort.
One can't do this if they reach their target too soon!

Should tempo runs get longer each week?

Yes and no. Tempo runs reinforce/teach the appropriate race effort.
EBT athletes increase the tempo distance only when there is no drop
off in effort or pace at effort.

Being overanxious indicates (to me) that one has not fully bought
into EBT as being the best way to become more competitive. Not
accepting that training too long, too hard, too fast, too soon, is
not an acceptable EBT concept indicates the same. Using the words
speed and faster in the same sentence again suggests one is mentally
struggling with the EBT concept.

Wearing a heart-rate monitor and recording it's feedback does not
make one an EBT athlete. An EBT athlete accepts that one will run
faster, farther, longer at the same effort level only when their
body and cardiovascular systems are ready to do so. Trying to do
this prematurely does not get the job accomplished. They also accept
that it is counterproductive to exceed their targets, hit their
targets sooner, use harder targets, or add extra repeats. They know
this will not make them faster, but will most likely lead to injury
and failure on or before race day.

I suggest you consider working to improve your EBT mental toughness
so you can think about and accomplish your workouts correctly. Why?
There is no EBT bank to make withdrawals from on race day.

Bottom Line ~ Using a HRM is the best way to listen to your body.
Listen and it will tell you how soon you can run faster, farther,
longer.
};9|

JD it is a very good time.  Somedays just aren't always going to be
your optimal time and you still are faster than 99.99% of everyone
else.

Kurt


--- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
<no_reply@y...> wrote:
>
> Boy, that guy looks pretty disgusted with his time! @#*@#*#*#*#**

I just transitioned from the strength phase to the speed building
phase.   I would like to continue to do tempo runs.   In the strength
phase I was running the tempo runs at marathon effort.    Jumping
ahead in my schedule, when I go to the sharpening phase, I plan to
run tempos again at marathon effort.   I'm thinking that during the
speed building phase that the tempo runs are run a little bit faster.

Also when progressing through a training schedule, should the tempo
runs be getting longer each week?

Grasshopper

I did my first speed workout using EBT.  I started with 6x800.
My preworkout plan was to have a THR of 85%PE which I planned to
reach around 1/2 to 3/4 the way into the repeat and then hold the
effort to completion of the repeat.   I guess I was over anxious and
reached my THR about 1/4 into the repeat.

My question is,  is there anything negative about reaching the THR
too soon when doing the repeats?

I'm thinking that it just makes them harder since you have to hold
the effort for a longer period of time.

Grasshopper

Boy, that guy looks pretty disgusted with his time! @#*@#*#*#*#**

Short-term Goal ~ Super-seeded time for Peachtree.
Long-term Goal ~ Top-100 Finish for Peachtree

Mon: Inactive Rest.

Tue: Trail Run; Kennesaw Mountain; 9 miles 1:02:55(6:59) 67%PE; 39
w/18%, 1DP, 42FL, winds N @ 2. Stress Factor – none.

Wed: Inactive Rest.

Thu: Easy Run; Fleet Feet; 7 miles 53:24(7:37) 59%PE; 55 w/38%,
31DP, 54FL, winds NNW @ 5. Stress Factor – none.  W/ Coach, King
Tut, Suzanne & Randy.

Fri: Active Rest; Blackwell Road; 5 miles 38:09(7:37) 58%PE; 38
w/81%, 31DP, 36FL, winds WSW @ 2. Stress Factor – none.

Sat: ATC PTC 10K; Peachtree City, GA.  9 miles total, Race – 37:19
(6:01) 79%PE; 13th O/A; 4th A/G; W/ Suzanne & Coach.

Sun: Inactive Rest

Strengthening Phase: 30miles (139.7 YTD); 7:09 avg. pace; 66%PE avg.
(Unimproved). Body weight 152 lbs.

Bottomline~More consistent training and loose more weight!

http://www.fleetfeetatlanta.com/mizuno.htm

01/23 -> 17.0 mi @ 8:53 68%PE (173.5 lbs) 47.5 mi YTD
01/16 -> 15.5 mi @ 8:51 67%PE (173.0 lbs)
01/09 -> 13.5 mi @ 8:45 70%PE (172.5 lbs)

M - Inactive rest.

T - 4.0 mi in 36:03 E (9:00) 68%PE. Movie: Rambo III [none]

W - 4.0 mi in 35:28 E (8:52) 68%PE. Movie: Rambo III [none]

H - 4.0 mi in 35:27 E (8:51) 69%PE. Movie: Rambo III, Afganastan
documentary in Special Features [none]

F - Inactive rest.

S - 5.0 mi in 44:16 E (8:51) 66%PE. Movie: LOTR: Fellowship of the Ring
(I'll run through all three of the extended editions over the next few
weeks). Afterwards, I worked out with my wife. [none]

S - Inactive rest.

(E = Easy effort)

I'm focused on easy running, establishing a routine, and keeping it
light.  I also mapped out a 24 week training plan that starts next
week.  The first 6 weeks are really just a continuation of what I'm
doing with a little bit more mileage and some strides mixed in as I go
along.

(I will) keep running (towards Mordor to destroy the "precious")...
- BK.

Target: Boston Marathon (18 Apr).

65-69 Div Results: http://www.fleetfeetatlanta.com/mizjimd.htm . The
March 2005 issue of Running Times Magazine just reported me as an
honorable mention (ranked 6th) in my division. I'm pleased, as only
one ranked above me is a marathoner and the article includes
athletes from other countries.

Week in Review: 61.7 miles over 7 days (46.4 over 7 days prev week),
endurance strength at 54 mpw (50 prev week); 8:12 avg. pace (8:08
prev week); 65%PEavg (65 prev week). 178.8 miles ytd. Weight 127.5
lbs (127 prev week); Body fat = 7.5% (7.5 prev week).

Mon: Easy Run - 8.1 flat trail & road in 1:06:51 (8:15); 64%PEavg.
Slacker factor: Sore knee.

Tue: Recovery – 6.1 flat trail & road in 51:18 (8:25); 60%PEavg.
Slacker factor: Knee.

Wed AM: Hill - 3 miles (1 X mtn road) in 26:15 (8:45); 68%PEavg.
Slacker Factor: Knee.

Wed PM: Easy Run - 7.1 rolling miles in 1:00:59 (8:35); 63%PEavg.
Slacker Factor: None.

Thu AM: Hill – 3 miles (1 X mtn road) in 25:29 (8:30); 71%PEavg.
Slacker Factor: Knee.

Thu PM: Easy Run – 7.1 rolling miles in 1:01:09 (8:37); 61%PEavg.
Slacker Factor: None.

Fri: Active Rest - 4.1 flat trail & road in 34:47 (8:29); 61%PEavg.
Slacker factor: Knee.

Sat: Speed(?) Work – 7 rolling road & golf kart paths including
Peachtree City 10K in 42:08 (6:48); 79%PEavg. Slacker Factor: Bad
knee became progressively worse (but it's generally getting better).
Splits = 6:41 (79%), 6:43 (83%), 6:34 (83%), 6:46 (82%), 6:57 (79%),
7:02 (79%), 1:25 (79%). 1st in my division.

Sun: Endurance Run – 16.2 flat trail & road miles in 2:13:17 (8:14),
63%PEavg. Slacker Factor: 1st half in 1:07:53 (63%PE) & 2nd in
1:05:24 (63%PE). Wind and bone chilling cold (5Ί chill factor)
affected my bad knee and (apparently fractured) finger.
};9|

--- In CoachMadDogBytes@yahoogroups.com, "bobandhali"
<bobandhali@y...> wrote:

> I know it is recommended to do some races as training runs during
the
> training for a goal race.   I was curious on how others handle
doing
> a race as a training run and also doing a long run on the same
> weekend.

Grasshoppper ~ Saturday and Sunday's post in this week's "Durty
Details" illustrate how I do this. My target for the race was 80%
PEavg (easier than my 10k race effort, yet harder than my planned
marathon effort). My target for the endurance building run was a 65%
PE consistent recovery average. Note that the 2nd half was faster
than the 1st half - indicating I truly recovered during the long run.
};9|

What goes, "Woof, woof, swoosh? Woof, woof, swoosh? Woof, woof,
swoosh?"





Coach MadDog caught in a revolving door.

};9)
Argh! Stop the Insanity… Post your own Dawg Tales!

Grasshopper,

That's how I've done it in the past.  For example, if my schedule
called for a 16 miler on the day of a race, then I'd do an easy 5
mile run, then a 10K race at the appropriate THR*, then an easy 5
mile run afterward.  The next day I'd do an easy short run.  The
logistics sometimes got a little hairy (the course may be a lot more
congested with road traffic after the race), but with a little
creativity and flexibility I was usually able to make it work.

Meg

* FYI ~ My 10K strategy is to do the race in thirds:  the first 2
miles at 75%, the second at 85%, and the third at 95% (or as close
to 95% as I could get it, it's very hard for me to do that), and the
last .2 as wide open as possible.  This strategy helps me to not go
out too fast.

--- In CoachMadDogBytes@yahoogroups.com, "bobandhali"
<bobandhali@y...> wrote:
>
> Kurt,
> Your plan makes sense for your plans.  I guess what I really was
> trying to find was how do others run shorter races and do long
runs
> in the same weekend without violating the rule of having 2 hard
days
> back to back.  If I were to do a short race at harder than a
training
> run on a Saturday and then do a long run on Sunday that would be 2
> hard days back to back.   I wouldn't mind doing some short races
like
> 5K's as they would be a good speed workout, but I feel the long
run
> is more important for my marathon goal.   I was flirting with the
> idea of combining a 5K or 10K into the middle of a long run and do
> the race as the marathon race effort portion of a long run.
>
> Grasshopper
>
> --- In CoachMadDogBytes@yahoogroups.com, "K LaFor" <klafor@y...>
> wrote:
> >
> > Bob, I am not a EBT runner (yet) but when I incorporate a
> > training "race" in preparation for my goal race I make sure it
is
> > part of the training plan (I work up 12 week schedules) and
always
> > make sure that the day after is an easy day.  I tend to push
hard
> on
> > them even when it is a training run and find that I need the
easier
> > recovery run the next day.  I don't put in the mileage Coach or
JD
> do
> > and tend to favor the shorter races so the recovery day is more
> > crucial for me and my body.
> >
> > Hope that helps.
> >
> > Kurt
> >
> > --- In CoachMadDogBytes@yahoogroups.com, "bobandhali"
> > <bobandhali@y...> wrote:
> > >
> > > I know it is recommended to do some races as training runs
during
> > the
> > > training for a goal race.   I was curious on how others handle
> > doing
> > > a race as a training run and also doing a long run on the same
> > > weekend.
> > >
> > > I'm thinking of doing an upcoming half marathon and also a
15K.
> > For
> > > the half, since I'm not racing the race I was considering
doing
> > some
> > > miles before and after the race to get a long run in.   For
the
> 15K
> > > or shorter races, I was thinking that it may be ok to do the
race
> > as
> > > a training run and then do a long run the following day.
> > >
> > > I'm curious to fing out how others combine both workouts
> objectives
> > > into a single weekend.
> > >
> > > Gotta run,
> > > Grasshoppper

Kurt,
Your plan makes sense for your plans.  I guess what I really was
trying to find was how do others run shorter races and do long runs
in the same weekend without violating the rule of having 2 hard days
back to back.  If I were to do a short race at harder than a training
run on a Saturday and then do a long run on Sunday that would be 2
hard days back to back.   I wouldn't mind doing some short races like
5K's as they would be a good speed workout, but I feel the long run
is more important for my marathon goal.   I was flirting with the
idea of combining a 5K or 10K into the middle of a long run and do
the race as the marathon race effort portion of a long run.

Grasshopper

--- In CoachMadDogBytes@yahoogroups.com, "K LaFor" <klafor@y...>
wrote:
>
> Bob, I am not a EBT runner (yet) but when I incorporate a
> training "race" in preparation for my goal race I make sure it is
> part of the training plan (I work up 12 week schedules) and always
> make sure that the day after is an easy day.  I tend to push hard
on
> them even when it is a training run and find that I need the easier
> recovery run the next day.  I don't put in the mileage Coach or JD
do
> and tend to favor the shorter races so the recovery day is more
> crucial for me and my body.
>
> Hope that helps.
>
> Kurt
>
> --- In CoachMadDogBytes@yahoogroups.com, "bobandhali"
> <bobandhali@y...> wrote:
> >
> > I know it is recommended to do some races as training runs during
> the
> > training for a goal race.   I was curious on how others handle
> doing
> > a race as a training run and also doing a long run on the same
> > weekend.
> >
> > I'm thinking of doing an upcoming half marathon and also a 15K.
> For
> > the half, since I'm not racing the race I was considering doing
> some
> > miles before and after the race to get a long run in.   For the
15K
> > or shorter races, I was thinking that it may be ok to do the race
> as
> > a training run and then do a long run the following day.
> >
> > I'm curious to fing out how others combine both workouts
objectives
> > into a single weekend.
> >
> > Gotta run,
> > Grasshoppper