Jim hope you recover quickly!  That has to be annoying you but I hope
they get it diagnosed right.

Kurt

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay"
<ManiacMutt@M...> wrote:
> If you've been following my calendar posts, you may have notice that
my
> Boston training is not going well. I went to the Vet (I mean doctor)
again
> this morning. Perry now thinks it's most likely a stress fracture;
so I am
> now being scheduled for a bone scan. If it turns out OK, he'll start
> treating me for gout.
>
> {:9(

--- In CoachMadDogBytes@yahoogroups.com, "Randy Middlebrooks"
<runner1269@y...> wrote:
>
> jabber it looks like it will be close to 6 again this week. Are you
> doing 7 or 9. Thanks.

Randy~I intend to do 9, but who knows with the weather.  It was
raining w/ flashes of lightning to the NW during my run a little bit
ago.  Could be a wild weather day.

Jabber

Jim,

I hope you get good news from the vet. See you later.

jabber it looks like it will be close to 6 again this week. Are you
doing 7 or 9. Thanks.

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay"
<ManiacMutt@M...> wrote:
> If you've been following my calendar posts, you may have notice that
my
> Boston training is not going well. I went to the Vet (I mean doctor)
again
> this morning. Perry now thinks it's most likely a stress fracture;
so I am
> now being scheduled for a bone scan. If it turns out OK, he'll start
> treating me for gout.
>
> {:9(

Coach~Hopefully, Perry will get to the diagnosis of the problem.  I'll
see you tomorrow.

Jabbs

If you’ve been following my calendar posts, you may have notice that my Boston training is not going well. I went to the Vet (I mean doctor) again this morning. Perry now thinks it’s most likely a stress fracture; so I am now being scheduled for a bone scan. If it turns out OK, he’ll start treating me for gout.

{:9(

Coach ~ I noticed that you ran 1.7 (or something like that earlier in
the week... and I know that Coach doesn't do that... so I assumed that
it was injury/pain related.  I hope that Perry has some resolution for
you after the scan.

(Hang in there, Coach, you'll heal up so you can) keep running...
- BK.

The Great Midwest Relay registration will be closing May 31st.  All
team entries must be in before or on that date. Registration may be
done through www.greatmidwestrelay.com or Active.com.

The event, a team running relay from Madison Wisconsin to Chicago
Illinois, will begin at 7 a.m. Friday June 10th in Madison, Wisconsin
and finishing June 11th at Montrose Park Chicago Illinois.

I would like to thank all the teams who have registered to date.

Thanks,

03/27 -> 25.1 mi @ 7:54 67%PE (173.5 lbs) 248.3 mi YTD
03/20 -> 25.0 mi @ 8:02 67%PE (172.5 lbs)
03/13 -> 25.0 mi @ 8:08 70%PE (172.5 lbs)

2 weeks - Pert Plus 10K

M - Inactive rest. [none]

T - 5.0 mi in 38:06 R (7:37) 71%PE. 1 mi w/u, 3x(2x200 + 1x400) w/
equal recoveries, 1 mi c/d.
200 Hard/Easy Avg Tm %PE (End) 0:37.7 73%PE(80%PE)/1:07 78%PE(72%PE)
400 Hard/Easy Avg Tm %PE (End) 1:16.8 79%PE(88%PE)/2:18 76%PE(67%PE)

3-workout average
200 Hard/Easy Avg Tm %PE 0:38.0 75%PE/1:07 79%PE
400 Hard/Easy Avg Tm %PE 1:17.0 81%PE/2:18 77%PE
[right knee]

W - 4.0 mi in 33:24 E (8:21) 61%PE. [right knee]

H - 7.0 mi in 57:14 E (8:10) 64%PE. With the race on Saturday, I moved
my long run to today after work. [right knee]

F - 4.0 mi in 33:46 E (8:26) 64%PE. [tired, right knee]

S - 5.1 mi in 36:02 (7:03) 75%PE.  1 mi w/u, 5K race in 19:22 (6:14)
84%PE [21.4] 6th OA, 1 mi c/d. Cold wind, heavy legs and rolling hills
were psychologically more taxing then I was prepared for during the
race, resulting in a mentally weak performance. Still a decent time for
this early in the season.  More speed work and conditioning with more
outdoor running as weather gets nicer will help me to continue to
improve.  84%PE seems a little low for an ideal 5K performance.  Mile 2
was where the mental breakdown mostly occurred. Great to run a race
with my sister.  [cold wind, hills, mental]

S - Inactive rest.

Now that I have my two race baselines, its time to start preparing for
physical and mental improvement.  I've got a 10K in two weeks and then
it's mostly cranking out 5K's through July towards my goals for the
year.

Keep running...
- BK.

Short-term Goal ~ Peachtree Road Race 10K.
Long-term Goal ~ Pending

Mon: Trail Run; Kennesaw Mountain Battlefield; 6 miles 43:26(7:14)
60%PE; 64 w/31%, 36DP, 68FL, winds N @ 6. Stress Factor – none.

Tue: Inactive Rest.  Slacker.

Wed: Inactive Rest.  Mommy & Dommy Duty.

Thu: Inactive Rest.  Church Service.

Fri: Inactive Rest.  Slacker.

Sat: Easy Run; Neighborhood Loop; 4 miles 26:29(6:37) 72%PE; 61
w/70%, 51DP, 61FL, winds calm. Stress Factor – none.

Sun: Easy Run; Neighborhood Loop; 4 miles 27:10(6:47) 67%PE; 59
w/93%, 57DP, 61FL, winds ESE @ 9. Stress factor – none.

Maintenance Phase: 18 miles (497.3 YTD); 6:53 avg. pace; 62%PE avg.
(Improved). Body weight 150lbs.

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

The last time I ran this race was 6 years ago... the course is the
same, and now I remember it.  A nice race, a rolling hill course
through a park.  The temps were not that bad but it was chilly and
windy which certainly played a (psychological) factor this year.

I did a warm up and stayed loose then I took off my jacket and planned
on running with a cool-max shirt and shorts.  The first mile I felt
pretty good 6:03 77%PE.  Then the hills hit and the wind was hitting us
straight on... and I started to feel stiff, cold and numb... very weird
feeling which made me very uncomfortable and I couldn't focus or
concentrate.

Mile two couldn't get there soon enough (or the finish for that
matter... based on how I was feeling).  The split came in at 6:27
86%PE.  Mile 3 had a few more uphills and then it was relatively
downhill and flat to the finish.  I didn't feel like I was on my game
at this point in time and was just wanting to hang on.  I could here
someone coming up behind me and it ended up being the guy I passed half
way into mile 1.

Mile 3 clocked in at 6:16 88%PE and the final push was on to try and
catch the guy who just passed me and I was finally able to concentrate
again.  I ran the last .1 in :35 91%PE for a finish time of 19:22
(6:14) 84%PE [21.4].

I ended up winning my AG award with a 6th overall finish.  2 of the top
3 finishers were also in my AG, but got trophies.  I didn't catch the
guy in the last 2 secs... but there will be another opportunity <wink>.

I've got some more speed work to do, but based on the time with a fair
performance, I feel confident that things will and can be better in the
upcoming weeks.

My sister met me for the race and ran the 5K as well and won her AG
award as well... it was nice to have her there and both take home
medals <smile>... thanks, Squirt.

(Okay, time to head out) keep running...
- BK.

-
Yes it looks quite a bit different to say the least. I agree it looks
good, but I was confused for a few. Duh to me eh. Happy Easter to
every one.


John W.


-- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
<no_reply@y...> wrote:
>
> I have the site in my favorites and I thought I went to a
> different/wrong site.  Colors are appropriate for Easter tho!
>
> Jabbs

I have the site in my favorites and I thought I went to a
different/wrong site.  Colors are appropriate for Easter tho!

Jabbs

With all the news coverage of life, death and litigation; I want to
wish everyone Happy Easter early since I'm going to be busy the next
few days.  Please enjoy your life, family and for those Christian
say a prayer of thanksgiving for the Jesus' ultimate sacrifice on
the cross.

JabberDawg
May God Bless All of Us

Randy~I won't be there tomorrow.  Tomorrow is Maundy Thursday and I
have a part in the Last Supper drama our church is doing.  Just in
case you are wondering what Apostle I am in this, I am Thaddeus aka
(St.) Jude.  No, I won't ever be a Saint, but I'm always trying to
the God's work.

Jabber

--- In CoachMadDogBytes@yahoogroups.com, "Randy Middlebrooks"
<runner1269@y...> wrote:
>
> jabber,
>
> hey are you doing 9 this week. let me know. It may be close to six
> again. Can you wait till six.
>
> thanks
>
>
>
>
> --- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
> <no_reply@y...> wrote:
> >
> > John~Sorry for the delayed response.  It was my wife's birthday,
> and
> > I honored her wish to spend the entire afternoon (worked in the
> > morning) with her and Dom.  Thanks for noticing the calendar
post.
> >
> > Jabber
> >
> > --- In CoachMadDogBytes@yahoogroups.com, "John" <ohnoohno1@y...>
> > wrote:
> > >
> > > Jabber? Were B-day wishes in order yesterday? Hope you had a
> great
> > one
> > > if that is the case. See what happens when I don't do my
calendar
> > > entry every day. LOL
> > >
> > >
> > > John W.

jabber,

hey are you doing 9 this week. let me know. It may be close to six
again. Can you wait till six.

thanks




--- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
<no_reply@y...> wrote:
>
> John~Sorry for the delayed response.  It was my wife's birthday,
and
> I honored her wish to spend the entire afternoon (worked in the
> morning) with her and Dom.  Thanks for noticing the calendar post.
>
> Jabber
>
> --- In CoachMadDogBytes@yahoogroups.com, "John" <ohnoohno1@y...>
> wrote:
> >
> > Jabber? Were B-day wishes in order yesterday? Hope you had a
great
> one
> > if that is the case. See what happens when I don't do my calendar
> > entry every day. LOL
> >
> >
> > John W.

Glad to see there is a little better "definition" to the injury.
Glad to see you could get in and see the doc.  Hey, did anyone warn
you about this kind/type of injury and you should see a doc....LOL.

Jabber


--- In CoachMadDogBytes@yahoogroups.com, coach_maddog
<no_reply@y...> wrote:
>
>
> I just returned from the doc; x-rays confirmed it's not a stress
> fracture and that nothing structurally is the problem. It's either
> Gout, or (as I surmised) an achilles tendon insertion problem.
I'll
> therefore continue toughing out my runs when/as I can, start
> applying a much higher prescription dosage analgesic cream,
capzasin
> 0.25% (which burns like heck)… and will start using a night splint
> in bed and when watching TV.
> };9|

John~Sorry for the delayed response.  It was my wife's birthday, and
I honored her wish to spend the entire afternoon (worked in the
morning) with her and Dom.  Thanks for noticing the calendar post.

Jabber

--- In CoachMadDogBytes@yahoogroups.com, "John" <ohnoohno1@y...>
wrote:
>
> Jabber? Were B-day wishes in order yesterday? Hope you had a great
one
> if that is the case. See what happens when I don't do my calendar
> entry every day. LOL
>
>
> John W.

Short-term Goal ~ Peachtree Road Race 10K.
Long-term Goal ~ Pending

Mon: Mountain Road Repeats; Kennesaw Mountain; 10 miles 1:07:12
(6:43) 73%PE; 63 w/48%, 36DP, 63FL, winds WNW @ 8. Stress Factor –
none.

Tue: Active Recovery; Chattahoochee River NRA; 10.1 miles 1:13:32
(7:15) 60%PE; 46 w/31%, 39DP, 44FL, winds NW @ 8. Stress factor –
none.

Wed: Inactive Rest.

Thu: Easy Run; Fleet Feet; 8.7 miles 1:06:40(7:39) 59%PE; 38Ί w/ 86%
humidity & 34Ί dewpoint. Stress factor – none.  W/ Randy & Jonathan.

Fri: Inactive Rest.

Sat: Easy Run; Chattahoochee River NRA; 8.1 miles 1:15:52(9:22) 42%
PE; 34 w/93%, 35DP, 40FL, winds calm. Below 65% = 1:15:52; 65-70%
=0:00; 70-75% = 0:00; 75-80% =0:00; Above 80% = 0:00.  Stress
Factor – stomach.  W/Coach & Suzanne.

Sun: Inactive Rest.

Maintenance Phase: 36.9 miles (483.3 YTD); 7:48 avg. pace; 57%PE
avg. (Unimproved). Body weight 150lbs.

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

I just returned from the doc; x-rays confirmed it's not a stress
fracture and that nothing structurally is the problem. It's either
Gout, or (as I surmised) an achilles tendon insertion problem. I'll
therefore continue toughing out my runs when/as I can, start
applying a much higher prescription dosage analgesic cream, capzasin
0.25% (which burns like heck)… and will start using a night splint
in bed and when watching TV.
};9|

03/20 -> 25.0 mi @ 8:02 67%PE (172.5 lbs) 223.2 mi YTD
03/13 -> 25.0 mi @ 8:08 70%PE (172.5 lbs)
03/06 -> 20.2 mi @ 7:39 70%PE (173.0 lbs)

1 week -  W.I.N. 5K
3 weeks - Pert Plus 10K

M - 4.0 mi in 33:21 E (8:20) 62%PE. [none]

T - 5.0 mi in 37:50 R (7:34) 73%PE. 1 mi w/u, 3x(2x200 + 1x400) w/
equal recoveries, 1 mi c/d.
200 Hard/Easy Avg Tm %PE (End) 0:38.8 73%PE(80%PE)/1:08 77%PE(72%PE)
400 Hard/Easy Avg Tm %PE (End) 1:18.1 88%PE(88%PE)/2:10 75%PE(65%PE)
[tired, right knee]

W - Inactive rest. [schedule]

H - 5.0 mi in 36:54 R (7:22) 75%PE.  1 mi w/u, 3x(2x200 + 1x400) w/
equal recoveries, 1 mi c/d. Daylight run for me!
200 Hard/Easy Avg Tm %PE (End) 0:37.4 78%PE(83%PE)/1:06 82%PE(77%PE)
400 Hard/Easy Avg Tm %PE (End) 1:16.1 84%PE(91%PE)/2:15 80%PE(71%PE)
[tired, right knee]

F - 4.0 mi in 34:14 E (8:33) 63%PE. [Right knee]

S - 7.0 mi in 58:51 (8:24) 64%PE. Treadmill, watching AVP (for the
second time).  Felt really good. [tired]

S - Inactive rest.

Two healthy doses of speed work this week.  I'll do one next week, move
my long run to Thursday, and then run a 5K on Saturday to get a
baseline time for the year.

Keep running...
- BK.

Coach ~ I hope everything works out with the heel.  Please keep us
posted.

(Hers to hoping things heal <smile> quickly so you can) keep
running...
- BK.

Coach,

I'm really sorry to see you struggling so badly with the heel.  I hope the MD
can tell you something remotely close to what you want to hear tomorrow.

TRS

coach_maddog <no_reply@yahoogroups.com> wrote:


Target: Boston Marathon (18 Apr).

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

Week in Review: 48.8 miles over 6 days (44.5 over 4 days prev week),
endurance strength at 49 mpw (48 prev week); 8:28 avg. pace (8:25
prev week); 62%PEavg (69 prev week). 630 miles ytd. Weight 128 lbs
(129 prev week); Body fat = 7.5% (7.5 prev week).

Mon: Recovery – 6.1 miles, flat trail & road in 52:03 (8:32); 62%
PEavg. Slacker Factor: Had to walk/jog 1/2 mile to get heel to start
cooperating.

Tue: ME FATliks – 8.1 miles, flat trail & road in 1:06:19 (8:11);
Slacker Factor: Heel; did manage to get in 5 marathon effort
fartleks though. Can still tell I need to get my weight down.

Wed AM: Recovery - 4.1 miles, flat trail & road in 34:19 (8:22); 63%
PEavg. Slacker Factor: Heel.

Wed PM: Easy Run - 7.1 rolling miles in 58:12 (8:12); 68%PEavg.
Slacker Factor: Heel.

Thu AM: Recovery - 4.1 miles, flat trail & road in 33:15 (8:07); 61%
PEavg. Slacker Factor: Heel.

Thu PM: Easy Run – 7.1 rolling miles in 57:47 (8:08); 67%PEavg.
Slacker Factor: Heel.

Fri: Inactive Rest – 4.1 miles, flat trail & road in 34:31 (8:25);
62%PEavg. Slacker Factor: Heel.

Sat: Not So Easy Run – 8.1 miles, flat trail & road in 1:15:26
(9:19); 59%PEavg. Slacker Factor: Heel attacked me in the middle of
the night; had to walk/jog 1st mile. Heel was barely cooperating
(wiped my legs out) so I cut run short.

Sun: Inactive Rest – Heel attacked me in the middle of the night
again and has worsened to a point where I can barely walk; will
visit doctor tomorrow.
}:9(




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

Target: Boston Marathon (18 Apr).

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

Week in Review: 48.8 miles over 6 days (44.5 over 4 days prev week),
endurance strength at 49 mpw (48 prev week); 8:28 avg. pace (8:25
prev week); 62%PEavg (69 prev week). 630 miles ytd. Weight 128 lbs
(129 prev week); Body fat = 7.5% (7.5 prev week).

Mon: Recovery – 6.1 miles, flat trail & road in 52:03 (8:32); 62%
PEavg. Slacker Factor: Had to walk/jog 1/2 mile to get heel to start
cooperating.

Tue: ME FATliks – 8.1 miles, flat trail & road in 1:06:19 (8:11);
Slacker Factor: Heel; did manage to get in 5 marathon effort
fartleks though. Can still tell I need to get my weight down.

Wed AM: Recovery - 4.1 miles, flat trail & road in 34:19 (8:22); 63%
PEavg. Slacker Factor: Heel.

Wed PM: Easy Run - 7.1 rolling miles in 58:12 (8:12); 68%PEavg.
Slacker Factor: Heel.

Thu AM: Recovery - 4.1 miles, flat trail & road in 33:15 (8:07); 61%
PEavg. Slacker Factor: Heel.

Thu PM: Easy Run – 7.1 rolling miles in 57:47 (8:08); 67%PEavg.
Slacker Factor: Heel.

Fri: Inactive Rest – 4.1 miles, flat trail & road in 34:31 (8:25);
62%PEavg. Slacker Factor: Heel.

Sat: Not So Easy Run – 8.1 miles, flat trail & road in 1:15:26
(9:19); 59%PEavg. Slacker Factor: Heel attacked me in the middle of
the night; had to walk/jog 1st mile. Heel was barely cooperating
(wiped my legs out) so I cut run short.

Sun: Inactive Rest – Heel attacked me in the middle of the night
again and has worsened to a point where I can barely walk; will
visit doctor tomorrow.
}:9(

Jabber? Were B-day wishes in order yesterday? Hope you had a great one
if that is the case. See what happens when I don't do my calendar
entry every day. LOL


John W.

Always great to read your writing, thanks for posting it.


John



--- In CoachMadDogBytes@yahoogroups.com, "The Roads Scholar"
<durunruner@y...> wrote:
>
> In honor of this, and every weekend's racers.
>
> It's Saturday morning, a reason we run
> The kiss of the wind, the glare of the sun,
> With the wave of a hand or the shot of a gun
> In an instant, the asphalt assault has begun
>
> Five hundred runners start forming a line
> Five hundred reasons so neatly aligned
> The mob inches forward two feet at a time
> The effort's intense, and the mood is sublime
>
> We know why we do it, we're keenly aware
> The asphalt assault, it's a thrill we all share
> Breathing smoke out our mouths, there's a chill in the air
> We do it like clockwork, a weekly affair
>
> The line stretches longer, our legs start to ache
> Our breath becomes labored, our will starts to break
> From the front to the back, stretching out like a snake
> Exerting, we're hurting.  It's no piece of cake
>
> We battle ourselves, and we battle our foes
> And we bask in the gift that our running bestows
> The asphalt assault, the adrenaline flows
> If the goal's just to finish, or to win by a nose
>
> The finish-line banner creeps slowly in sight
> As each person ducks under, emotions ignite
> Five hundred victors have weathered the fight
> Five hundred winners, and each one outright
>
> It's Saturday evening, the day is rerun
> In Five hundred minds, each person has won
> From the first to the last one to finish, bar none
> Until next time, the asphalt assault is now done
>
> TRS

In honor of this, and every weekend's racers.

It's Saturday morning, a reason we run
The kiss of the wind, the glare of the sun,
With the wave of a hand or the shot of a gun
In an instant, the asphalt assault has begun

Five hundred runners start forming a line
Five hundred reasons so neatly aligned
The mob inches forward two feet at a time
The effort's intense, and the mood is sublime

We know why we do it, we're keenly aware
The asphalt assault, it's a thrill we all share
Breathing smoke out our mouths, there's a chill in the air
We do it like clockwork, a weekly affair

The line stretches longer, our legs start to ache
Our breath becomes labored, our will starts to break
From the front to the back, stretching out like a snake
Exerting, we're hurting.  It's no piece of cake

We battle ourselves, and we battle our foes
And we bask in the gift that our running bestows
The asphalt assault, the adrenaline flows
If the goal's just to finish, or to win by a nose

The finish-line banner creeps slowly in sight
As each person ducks under, emotions ignite
Five hundred victors have weathered the fight
Five hundred winners, and each one outright

It's Saturday evening, the day is rerun
In Five hundred minds, each person has won
From the first to the last one to finish, bar none
Until next time, the asphalt assault is now done

TRS