05/01 -> 12.5 mi @ 8:39 68%PE (168.0 lbs) 321.8 mi YTD
04/24 -> 0.0 mi SICK (170.5 lbs)
04/17 -> 20.0 mi @ 7:50 69%PE (170.5 lbs)

3 weeks - Kilgor Carnival 5K
7 weeks - Run for the Poor 5K
10 weeks - Beat the Heat 5K
11 weeks - Hoosier 200 (Relay)
19 weeks - Midwest 10K Championships
20 weeks - USAF Half Marathon

M - 3.0 mi in 24:22 (8:07) 66%PE.  First run since getting sick and
felt extremely tired all day afterwards. [tired]

T - 4.5 mi in 37:21 (8:18) 67%PE.  Again felt very tired all day, slept
to and from work on the bus and barely stayed awake until bed time.
Going to take some more time off to continue to rest. [tired]

W - Inactive rest. [slight burn in my lungs -- bronchial spasms?]

H - Inactive rest. [tired]

F - Walked 4 miles just to get some exercise. Labored breathing but
legs feel fresh... went to bed early.  Part of my walk was across the
river to the Flying Pig Marathon Expo to get a new HRM transmitter
(chest strap).

S - 5.0 mi in 46:34 (9:18) 70%PE. Felt good to run again (emotionally),
but had to take it slow to keep HR (effort) down.  Felt warm, sweated a
lot.  Did squats, some weights and crunches afterwards.

S - Inactive rest.

I'm feeling progressively better... but not out of the woods yet.  My
lungs have a ways to go, but if feels good to at least run again.  I
doubt that my goal of a sub-18:00 5K this year will happen, so I'm
going to adjust my target to a sub-18:30.  I'll see how much the past
few weeks of this flu virus has set me back in 3 weeks at the Kilgore
Carnival 5K!

Keep running (... I'm trying to)...
- BK.

I will not be there either. I have been sick all week, I will catch
everybody next week. Until then I hope all is well.



--- In CoachMadDogBytes@yahoogroups.com, gorunsome <no_reply@y...> wrote:
>
> Hi!  Me either, but i'm not nesting : )  I am meeting some friends for
> dinner, so i'll be at the river, closer to home.  I'll be there tonight
> though.  Hope all is well with everyone.  Overcame my technical
> difficulties and can post again, from work (shhhhhhh).
>
>
> > Howdy y'all, I can't make the run tomorrow...I've got a bunch of
> > things to get done at home.  I guess I'm going through the "nesting
> > phase" of our pregnancy, lots of things I want to get done before
> Addi
> > arrives.
> >
> > Jabber

Hi!  Me either, but i'm not nesting : )  I am meeting some friends for
dinner, so i'll be at the river, closer to home.  I'll be there tonight
though.  Hope all is well with everyone.  Overcame my technical
difficulties and can post again, from work (shhhhhhh).


> Howdy y'all, I can't make the run tomorrow...I've got a bunch of
> things to get done at home.  I guess I'm going through the "nesting
> phase" of our pregnancy, lots of things I want to get done before
Addi
> arrives.
>
> Jabber

Howdy y'all, I can't make the run tomorrow...I've got a bunch of
things to get done at home.  I guess I'm going through the "nesting
phase" of our pregnancy, lots of things I want to get done before Addi
arrives.

Jabber

Coach ~ I'm glad to see you are resting up.  I have been sick as a dog
(that is safe to say here, I think), and in fact was home suffering
while you were suffering on the course in Boston.  I did manage to
follow along the best I could on the internet and figured your heal
had given way some where along the course.  But you are a tough dawg,
and limped through... not sure if that is good or bad, but you  made
it through.

Thanks for sharing your story and rest up.

Keep running (dawg!)...
- BK.

04/24 -> 0.0 mi SICK (170.5 lbs) 309.3 mi YTD
04/17 -> 20.0 mi @ 7:50 69%PE (170.5 lbs)
04/10 -> 21.0 mi @ 7:55 70%PE (172.5 lbs)

M-F - Sick with brutal flu virus.

S - Feeling about 70%... majority of coughing done.

S - Feeling about 75%... hope to run tomorrow morning.

At the end of the week, I'm feeling better, but still have constant
head ache, body doesn't feel in-sync yet, but my legs are feeling fresh
and antsy to run.

Keep running...
- BK.

04/17 -> 20.0 mi @ 7:50 69%PE (170.5 lbs) 309.3 mi YTD
04/10 -> 21.0 mi @ 7:55 70%PE (172.5 lbs)
04/03 -> 20.0 mi @ 7:58 69%PE (172.5 lbs)

M - 4.5 mi in 35:29 E (7:53) 64%PE. [none]

T - 5.0 mi in 37:02 R (7:24) 76%PE. 1.5 mi w/u, 3x(2x200 + 1x400) w/
equal recoveries, .5 mi c/d. For the life of me I can't find the stats
on this workout. [none]

W - 3.5 mi in 28:09 E (8:02) 61%PE.

H - 7.0 mi in 56:02 E (8:00) 72%PE. Half way through this run, I
started to feel a lot of knee, hip and lower back discomfort.  After
getting home, I started getting severe cold chills and shakes followed
by extreme exhaustion and on-and-off fevers. [sick]

F - Incapacitated. [fever, coughing, chills, weakness]

S - Incapacitated. [flu virus]

S - Incapacitated. [flu virus]

Gret week of running ended in a brutal bout with a nasty flu virus.

Keep running...
- BK.

Coach, I am glad you stuck it out and finished.  Hope you figure out
what the deal is with your heel.

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay"
<ManiacMutt@M...> wrote:
>
>
> I'm not a good tourist, so stop reading this if you're interested
in
> anything other than how an old geezer suffered through the event.
Boston was
> supposed to be a target race for me as I was part of an Atlanta
Track Club
> team entered in the master's team competition. I was also the
sixth seed in
> the 60-69 division and I had a personal goal of knocking off Joe
Burgasser
> who is my age (66) and the only marathoner ranked above me in the
recent
> Running Times magazine 2004 Masters of the Year (65-69 division)
article.
> All that changed when my bad knee and right heel started acting up
enough to
> adversely affect my training. I can handle the knee problem, but
the
> doctors, an x-ray and a bone scan never determined if the heel
problem is a
> fracture or gout. I therefore decided to run Boston at a somewhat
easy
> training effort and just deal with the pain; after all I've been
doing that
> for the last few of months anyway.
>
>
>
> The forecast called for high temperatures. As an effort-based
coach/athlete
> I knew my heart would have extra work sending more blood to cool
the surface
> of my skin, thereby creating an extra 5% (approx) expenditure as a
result. I
> therefore decided an appropriate Target Heart Rate (THR) for me
was 70% (65%
> is my easy training effort); I normally would have targeted 76%+5%
due to
> the weather.
>
> Note: 5% is about 7bpm for most athletes.
>
>
>
> I felt fine when I lined up at the front of corral #2, but I knew
that
> wouldn't last. The gun went off and I crossed the start line 26
seconds
> later. I knew my THR would have me moving slower than the pace of
the pack
> and I managed to stay out of everyone's way without difficulty -
for me, or
> them. I crossed the 5k mat in 22:17, but I knew I was only on that
pace
> (7:11) due to the down hill terrain; my THR was on the money and
my heel
> felt OK.
>
>
>
> By the time I arrived at the 10k mat in 45:42 (7:33 pace for last
5k) my
> heel was starting to bug me a little, but it was at an acceptable
level. I
> started to feel the effect of the weather by the time I got to the
15k mat
> in 1:10:52 (8:07 5k pace) and started favor the heel enough to limp
> slightly, not a good sign, but my THR was still OK.
>
>
>
> This was the first time I've moved to the far side of the road
when passing
> the lovely screaming ladies of Wellesley, but I felt it was safer
to skip
> their butt patting frenzy this time; oh woe is me! I crossed the
half
> marathon mat in a sad and painful 1:43:18.
>
>
>
> I was really favoring the bad heel by the time I reached the 25k
mat in
> 2:08:14 (9:58 5k pace) and I therefore started reducing my THR as
a result.
> That didn't work and my pain level traveled way beyond anything
acceptable,
> so I started walking, not walk/jogging, but just hobbling along
like Chester
> from the Matt Dillon TV series. A smart runner would have dropped
out, but I
> 've never said I was smart athlete; just a good coach (do as I
say – not as
> I do). I reached the 30k mat in 2:44:46 (11:47 5k pace) and the
35k mat in
> 3:31:02 (14:55 5k pace).
>
>
>
> Shortly after passing the 35k mat I had a new experience… a lady
talking on
> a cell phone ran up my backside causing me to tumble, there was
plenty of
> room to pass as we were near the spread out back of the pack. I
thanked her
> and she stopped her most important phone chat long enough to tell
me to kiss
> her a$$; I wasn't surprised! I arrived at the 40k mat in 4:34:48
(20:34 5k
> pace), and the finish line in 5:11:37.
>
>
>
> I thought I could deal with the pain; I couldn't this time. They
dragged me
> to the medical tent, iced my foot for a while and eventually let
me crawl
> back to my hotel wondering why I didn't drop out.
>
>
>
> This was my worst event ever and the only marathon I've failed to
run a
> Boston qualifier in (70+). In addition all my teammates, running
clients and
> friends (excluding one who PR'd by nearly 20 minutes and was the
59th female
> overall) had less than expected times. The best thing that
occurred for me
> during the trip was learning that my shoe/clothing sponsor gave
many of my
> running clients clothing freebies when they mentioned knowing me
at the
> Mizuno expo booth.
>
>
>
> Bottom Line ~ Sometimes the injury goddess pats your butt; other
times she
> runs up your back and knocks you flat!
>
> }:9(

Coach~It could have been worse...I could've been...jabbering...next
to you while you were gimping along.  Sheesh, talk about pain.

Jabber
Glad to hear the fine folks at Mizuno were treating your clients
well.

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay"
<ManiacMutt@M...> wrote:
>
>
> I'm not a good tourist, so stop reading this if you're interested
in
> anything other than how an old geezer suffered through the event.
Boston was
> supposed to be a target race for me as I was part of an Atlanta
Track Club
> team entered in the master's team competition. I was also the
sixth seed in
> the 60-69 division and I had a personal goal of knocking off Joe
Burgasser
> who is my age (66) and the only marathoner ranked above me in the
recent
> Running Times magazine 2004 Masters of the Year (65-69 division)
article.
> All that changed when my bad knee and right heel started acting up
enough to
> adversely affect my training. I can handle the knee problem, but
the
> doctors, an x-ray and a bone scan never determined if the heel
problem is a
> fracture or gout. I therefore decided to run Boston at a somewhat
easy
> training effort and just deal with the pain; after all I've been
doing that
> for the last few of months anyway.
>
>
>
> The forecast called for high temperatures. As an effort-based
coach/athlete
> I knew my heart would have extra work sending more blood to cool
the surface
> of my skin, thereby creating an extra 5% (approx) expenditure as a
result. I
> therefore decided an appropriate Target Heart Rate (THR) for me
was 70% (65%
> is my easy training effort); I normally would have targeted 76%+5%
due to
> the weather.
>
> Note: 5% is about 7bpm for most athletes.
>
>
>
> I felt fine when I lined up at the front of corral #2, but I knew
that
> wouldn't last. The gun went off and I crossed the start line 26
seconds
> later. I knew my THR would have me moving slower than the pace of
the pack
> and I managed to stay out of everyone's way without difficulty -
for me, or
> them. I crossed the 5k mat in 22:17, but I knew I was only on that
pace
> (7:11) due to the down hill terrain; my THR was on the money and
my heel
> felt OK.
>
>
>
> By the time I arrived at the 10k mat in 45:42 (7:33 pace for last
5k) my
> heel was starting to bug me a little, but it was at an acceptable
level. I
> started to feel the effect of the weather by the time I got to the
15k mat
> in 1:10:52 (8:07 5k pace) and started favor the heel enough to limp
> slightly, not a good sign, but my THR was still OK.
>
>
>
> This was the first time I've moved to the far side of the road
when passing
> the lovely screaming ladies of Wellesley, but I felt it was safer
to skip
> their butt patting frenzy this time; oh woe is me! I crossed the
half
> marathon mat in a sad and painful 1:43:18.
>
>
>
> I was really favoring the bad heel by the time I reached the 25k
mat in
> 2:08:14 (9:58 5k pace) and I therefore started reducing my THR as
a result.
> That didn't work and my pain level traveled way beyond anything
acceptable,
> so I started walking, not walk/jogging, but just hobbling along
like Chester
> from the Matt Dillon TV series. A smart runner would have dropped
out, but I
> 've never said I was smart athlete; just a good coach (do as I
say – not as
> I do). I reached the 30k mat in 2:44:46 (11:47 5k pace) and the
35k mat in
> 3:31:02 (14:55 5k pace).
>
>
>
> Shortly after passing the 35k mat I had a new experience… a lady
talking on
> a cell phone ran up my backside causing me to tumble, there was
plenty of
> room to pass as we were near the spread out back of the pack. I
thanked her
> and she stopped her most important phone chat long enough to tell
me to kiss
> her a$$; I wasn't surprised! I arrived at the 40k mat in 4:34:48
(20:34 5k
> pace), and the finish line in 5:11:37.
>
>
>
> I thought I could deal with the pain; I couldn't this time. They
dragged me
> to the medical tent, iced my foot for a while and eventually let
me crawl
> back to my hotel wondering why I didn't drop out.
>
>
>
> This was my worst event ever and the only marathon I've failed to
run a
> Boston qualifier in (70+). In addition all my teammates, running
clients and
> friends (excluding one who PR'd by nearly 20 minutes and was the
59th female
> overall) had less than expected times. The best thing that
occurred for me
> during the trip was learning that my shoe/clothing sponsor gave
many of my
> running clients clothing freebies when they mentioned knowing me
at the
> Mizuno expo booth.
>
>
>
> Bottom Line ~ Sometimes the injury goddess pats your butt; other
times she
> runs up your back and knocks you flat!
>
> }:9(

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

Week in Review: 25.4 miles over 6 days (47 over 6 days prev week), endurance strength at 41 mpw (49 prev week); 8:37 avg. pace (8:41 prev week); 65%PEavg (65 prev week). 803.5 miles ytd. Weight 128 lbs (129 prev week); Body fat = 8% (8 prev week).

Mon: Maintenance Run – 4.2 miles, flat trail & road in 36:52 (8:47); 61%PEavg. Slacker Factor: Leg weary from favoring heel.

Tue: Maintenance Run - 4.2 miles, flat trail & road in 34:02 (8:06); 68%PEavg. Slacker Factor: Heel.

Wed: Maintenance Run - 5 rolling miles in 40:57 (8:11); 70%PEavg. Slacker Factor: Heel.

Thu: Maintenance Run – 5 rolling miles in 44:00 (8:48); 67%PEavg. Slacker Factor: Heel.

Fri: Maintenance Run – 4.2 miles, flat trail & road in 35:47 (8:31); 65%PEavg. Slacker Factor: Heel.

Sat: Inactive Rest –Slacker Factor: Heel & travel to Boston.

Sun: Freedom Run – 2.8 miles, rolling streets of Boston; 60%PEavg. Slacker factor: Heel.

}:9(

 

Kurt~I think it's just something he has to tolerate, but the
pounding of the first 12 miles (downhill) just was too much.  He had
to try though, that old, stubborn....  :)

Jabber

--- In CoachMadDogBytes@yahoogroups.com, "K LaFor" <klafor@y...>
wrote:
>
> Jabber, it was my pleasure.  I was tracking coach and others for
the
> roads scholars and I found it was exciting to track them.  I was
> concerned about the heel and hope it recovers fast.
>
> Kurt
>
> --- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
> <no_reply@y...> wrote:
> >
> > Kurt~Thank you for picking up where I left off.  I talked to
Coach
> > and his heel really gave him problems, more so than the heat.
> He'll
> > give you the scoop when he gets back.
> >
> > Jabber
> >
> > --- In CoachMadDogBytes@yahoogroups.com, "K LaFor" <klafor@y...>
> > wrote:
> > >
> > >  Coach finished 5:12:03 with a net time of 5:11:37
> > >
> > > > At the 40K mark Coach was 4:34:48
> > > >
> > >
> > > > >
> > > > > Coach at the 35K 3:31:02
> > > > >
> > > > > --- In CoachMadDogBytes@yahoogroups.com, "K LaFor"
> > <klafor@y...>
> > > > > wrote:
> > > > > >
> > > > > > Coach just did the 30K at 2:44:46
> > > > > >
> > > > > > --- In CoachMadDogBytes@yahoogroups.com, "K LaFor"
> > > <klafor@y...>
> > > > > > wrote:
> > > > > > >
> > > > > > > At the 25K Coach was 2:08:14.  I am wondering how his
> heel
> > > is
> > > > > > > holding up.
> > > > > > >
> > > > > > > Kurt
> > > > > > >
> > > > > > > --- In CoachMadDogBytes@yahoogroups.com,
jabberdogrunner
> > > > > > > <no_reply@y...> wrote:
> > > > > > > >
> > > > > > > > Coach ~ 15K = 1:10:52 Projected time = 3:19:33
Offset
> > > from
> > > > > > Start=
> > > > > > > 0:26
> > > > > > > >
> > > > > > > > Mz. MadDog ~  10K = 0:57:33  Projected time =
4:03:13
> > Off
> > > > set
> > > > > =
> > > > > > > 17:31
> > > > > > > >
> > > > > > > >
> > > > > > > > --- In CoachMadDogBytes@yahoogroups.com,
> jabberdogrunner
> > > > > > > > <no_reply@y...> wrote:
> > > > > > > > >
> > > > > > > > > Well, it's 61 in Hopkinton right now and they
expect
> a
> > > > high
> > > > > of
> > > > > > > 68 in
> > > > > > > > > Boston today.  Not good, but better than last
year's
> > > > > > scorcher!!!
> > > > > > > > >
> > > > > > > > > Jabber
> > > > > > > > > Following until 2:30 pm when I leave for my workout

Jabber, it was my pleasure.  I was tracking coach and others for the
roads scholars and I found it was exciting to track them.  I was
concerned about the heel and hope it recovers fast.

Kurt

--- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
<no_reply@y...> wrote:
>
> Kurt~Thank you for picking up where I left off.  I talked to Coach
> and his heel really gave him problems, more so than the heat.
He'll
> give you the scoop when he gets back.
>
> Jabber
>
> --- In CoachMadDogBytes@yahoogroups.com, "K LaFor" <klafor@y...>
> wrote:
> >
> >  Coach finished 5:12:03 with a net time of 5:11:37
> >
> > > At the 40K mark Coach was 4:34:48
> > >
> >
> > > >
> > > > Coach at the 35K 3:31:02
> > > >
> > > > --- In CoachMadDogBytes@yahoogroups.com, "K LaFor"
> <klafor@y...>
> > > > wrote:
> > > > >
> > > > > Coach just did the 30K at 2:44:46
> > > > >
> > > > > --- In CoachMadDogBytes@yahoogroups.com, "K LaFor"
> > <klafor@y...>
> > > > > wrote:
> > > > > >
> > > > > > At the 25K Coach was 2:08:14.  I am wondering how his
heel
> > is
> > > > > > holding up.
> > > > > >
> > > > > > Kurt
> > > > > >
> > > > > > --- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
> > > > > > <no_reply@y...> wrote:
> > > > > > >
> > > > > > > Coach ~ 15K = 1:10:52 Projected time = 3:19:33  Offset
> > from
> > > > > Start=
> > > > > > 0:26
> > > > > > >
> > > > > > > Mz. MadDog ~  10K = 0:57:33  Projected time = 4:03:13
> Off
> > > set
> > > > =
> > > > > > 17:31
> > > > > > >
> > > > > > >
> > > > > > > --- In CoachMadDogBytes@yahoogroups.com,
jabberdogrunner
> > > > > > > <no_reply@y...> wrote:
> > > > > > > >
> > > > > > > > Well, it's 61 in Hopkinton right now and they expect
a
> > > high
> > > > of
> > > > > > 68 in
> > > > > > > > Boston today.  Not good, but better than last year's
> > > > > scorcher!!!
> > > > > > > >
> > > > > > > > Jabber
> > > > > > > > Following until 2:30 pm when I leave for my workout

Coach,

Way to go. I hope you have a good relaxing trip back. You have earned
it. See you Thursday.



--- In CoachMadDogBytes@yahoogroups.com, gorunsome <no_reply@y...>
wrote:
>
> Coach is one MADDOG!  But we wouldn't want it any other way!
> Congratulations coach on sticking it out.  You've taught us all a
> lesson.  Looking forward to seeing you Wed.  Save travel to you and
> the Mrs.

Coach is one MADDOG!  But we wouldn't want it any other way!
Congratulations coach on sticking it out.  You've taught us all a
lesson.  Looking forward to seeing you Wed.  Save travel to you and
the Mrs.

Kurt~Thank you for picking up where I left off.  I talked to Coach
and his heel really gave him problems, more so than the heat.  He'll
give you the scoop when he gets back.

Jabber

--- In CoachMadDogBytes@yahoogroups.com, "K LaFor" <klafor@y...>
wrote:
>
>  Coach finished 5:12:03 with a net time of 5:11:37
>
> > At the 40K mark Coach was 4:34:48
> >
>
> > >
> > > Coach at the 35K 3:31:02
> > >
> > > --- In CoachMadDogBytes@yahoogroups.com, "K LaFor"
<klafor@y...>
> > > wrote:
> > > >
> > > > Coach just did the 30K at 2:44:46
> > > >
> > > > --- In CoachMadDogBytes@yahoogroups.com, "K LaFor"
> <klafor@y...>
> > > > wrote:
> > > > >
> > > > > At the 25K Coach was 2:08:14.  I am wondering how his heel
> is
> > > > > holding up.
> > > > >
> > > > > Kurt
> > > > >
> > > > > --- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
> > > > > <no_reply@y...> wrote:
> > > > > >
> > > > > > Coach ~ 15K = 1:10:52 Projected time = 3:19:33  Offset
> from
> > > > Start=
> > > > > 0:26
> > > > > >
> > > > > > Mz. MadDog ~  10K = 0:57:33  Projected time = 4:03:13
Off
> > set
> > > =
> > > > > 17:31
> > > > > >
> > > > > >
> > > > > > --- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
> > > > > > <no_reply@y...> wrote:
> > > > > > >
> > > > > > > Well, it's 61 in Hopkinton right now and they expect a
> > high
> > > of
> > > > > 68 in
> > > > > > > Boston today.  Not good, but better than last year's
> > > > scorcher!!!
> > > > > > >
> > > > > > > Jabber
> > > > > > > Following until 2:30 pm when I leave for my workout

Coach finished 5:12:03 with a net time of 5:11:37

> At the 40K mark Coach was 4:34:48
>

> >
> > Coach at the 35K 3:31:02
> >
> > --- In CoachMadDogBytes@yahoogroups.com, "K LaFor" <klafor@y...>
> > wrote:
> > >
> > > Coach just did the 30K at 2:44:46
> > >
> > > --- In CoachMadDogBytes@yahoogroups.com, "K LaFor"
<klafor@y...>
> > > wrote:
> > > >
> > > > At the 25K Coach was 2:08:14.  I am wondering how his heel
is
> > > > holding up.
> > > >
> > > > Kurt
> > > >
> > > > --- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
> > > > <no_reply@y...> wrote:
> > > > >
> > > > > Coach ~ 15K = 1:10:52 Projected time = 3:19:33  Offset
from
> > > Start=
> > > > 0:26
> > > > >
> > > > > Mz. MadDog ~  10K = 0:57:33  Projected time = 4:03:13  Off
> set
> > =
> > > > 17:31
> > > > >
> > > > >
> > > > > --- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
> > > > > <no_reply@y...> wrote:
> > > > > >
> > > > > > Well, it's 61 in Hopkinton right now and they expect a
> high
> > of
> > > > 68 in
> > > > > > Boston today.  Not good, but better than last year's
> > > scorcher!!!
> > > > > >
> > > > > > Jabber
> > > > > > Following until 2:30 pm when I leave for my workout

At the 40K mark Coach was 4:34:48

--- In CoachMadDogBytes@yahoogroups.com, "K LaFor" <klafor@y...>
wrote:
>
> Coach at the 35K 3:31:02
>
> --- In CoachMadDogBytes@yahoogroups.com, "K LaFor" <klafor@y...>
> wrote:
> >
> > Coach just did the 30K at 2:44:46
> >
> > --- In CoachMadDogBytes@yahoogroups.com, "K LaFor" <klafor@y...>
> > wrote:
> > >
> > > At the 25K Coach was 2:08:14.  I am wondering how his heel is
> > > holding up.
> > >
> > > Kurt
> > >
> > > --- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
> > > <no_reply@y...> wrote:
> > > >
> > > > Coach ~ 15K = 1:10:52 Projected time = 3:19:33  Offset from
> > Start=
> > > 0:26
> > > >
> > > > Mz. MadDog ~  10K = 0:57:33  Projected time = 4:03:13  Off
set
> =
> > > 17:31
> > > >
> > > >
> > > > --- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
> > > > <no_reply@y...> wrote:
> > > > >
> > > > > Well, it's 61 in Hopkinton right now and they expect a
high
> of
> > > 68 in
> > > > > Boston today.  Not good, but better than last year's
> > scorcher!!!
> > > > >
> > > > > Jabber
> > > > > Following until 2:30 pm when I leave for my workout

Coach at the 35K 3:31:02

--- In CoachMadDogBytes@yahoogroups.com, "K LaFor" <klafor@y...>
wrote:
>
> Coach just did the 30K at 2:44:46
>
> --- In CoachMadDogBytes@yahoogroups.com, "K LaFor" <klafor@y...>
> wrote:
> >
> > At the 25K Coach was 2:08:14.  I am wondering how his heel is
> > holding up.
> >
> > Kurt
> >
> > --- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
> > <no_reply@y...> wrote:
> > >
> > > Coach ~ 15K = 1:10:52 Projected time = 3:19:33  Offset from
> Start=
> > 0:26
> > >
> > > Mz. MadDog ~  10K = 0:57:33  Projected time = 4:03:13  Off set
=
> > 17:31
> > >
> > >
> > > --- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
> > > <no_reply@y...> wrote:
> > > >
> > > > Well, it's 61 in Hopkinton right now and they expect a high
of
> > 68 in
> > > > Boston today.  Not good, but better than last year's
> scorcher!!!
> > > >
> > > > Jabber
> > > > Following until 2:30 pm when I leave for my workout

Coach just did the 30K at 2:44:46

--- In CoachMadDogBytes@yahoogroups.com, "K LaFor" <klafor@y...>
wrote:
>
> At the 25K Coach was 2:08:14.  I am wondering how his heel is
> holding up.
>
> Kurt
>
> --- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
> <no_reply@y...> wrote:
> >
> > Coach ~ 15K = 1:10:52 Projected time = 3:19:33  Offset from
Start=
> 0:26
> >
> > Mz. MadDog ~  10K = 0:57:33  Projected time = 4:03:13  Off set =
> 17:31
> >
> >
> > --- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
> > <no_reply@y...> wrote:
> > >
> > > Well, it's 61 in Hopkinton right now and they expect a high of
> 68 in
> > > Boston today.  Not good, but better than last year's
scorcher!!!
> > >
> > > Jabber
> > > Following until 2:30 pm when I leave for my workout

At the 25K Coach was 2:08:14.  I am wondering how his heel is
holding up.

Kurt

--- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
<no_reply@y...> wrote:
>
> Coach ~ 15K = 1:10:52 Projected time = 3:19:33  Offset from Start=
0:26
>
> Mz. MadDog ~  10K = 0:57:33  Projected time = 4:03:13  Off set =
17:31
>
>
> --- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
> <no_reply@y...> wrote:
> >
> > Well, it's 61 in Hopkinton right now and they expect a high of
68 in
> > Boston today.  Not good, but better than last year's scorcher!!!
> >
> > Jabber
> > Following until 2:30 pm when I leave for my workout

Coach ~ 15K = 1:10:52 Projected time = 3:19:33  Offset from Start= 0:26

Mz. MadDog ~  10K = 0:57:33  Projected time = 4:03:13  Off set = 17:31


--- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
<no_reply@y...> wrote:
>
> Well, it's 61 in Hopkinton right now and they expect a high of 68 in
> Boston today.  Not good, but better than last year's scorcher!!!
>
> Jabber
> Following until 2:30 pm when I leave for my workout

Well, it's 61 in Hopkinton right now and they expect a high of 68 in
Boston today.  Not good, but better than last year's scorcher!!!

Jabber
Following until 2:30 pm when I leave for my workout

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

Mon: Inactive Rest.

Tue: Inactive Rest.

Wed: Inactive Rest.

Thu: Easy Run; Fleet Feet; 5 miles 44:16(8:51) 53%PE; 68 w/28%,
33DP, 68FL, winds N @ 3.  Below 65% = 44:16; 65-70% =0:00; 70-75% =
0:00; 75-80% =0:00; Above 80% = 0:00.  Stress Factor – none.  W/
Coach, Jessica & Suzanne.

Fri: Dommy and Daddy Run; Neighborhood Loop; 4 mile 32:23(8:05) 66%
PE; 72 w/30%, 39DP, 74FL, winds calm. Below 65% = 13:24; 65-70%
=9:13; 70-75% = 9:42; 75-80% =0:04; Above 80% = 0:00.  Stress
Factor – none.

Sat: Easy Run; Chattahoochee River NRA; 8.2 miles 1:13:17(9:01) 53%
PE; 50 w/43%, 34DP, 47FL, winds E @ 7. Below 65% = 1:13:17; 65-70%
=0:00; 70-75% = 0:00; 75-80% =0:00; Above 80% = 0:00.  Stress
Factor – none. W/ Suzanne.

Sun: Easy Run; Piedmont/Canton Loop; 9 miles 1:02:46(6:58) 70%PE; 72
w/23%, 32DP, 78FL, winds NNW @ 7. Below 65% = 9:32; 65-70% =18:36;
70-75% = 20:39; 75-80% =13:49; Above 80% = 0:10.  Stress factor –
none.

Strengthening Phase: 26.2 miles (595.7 YTD); 8:14 avg. pace; 61%PE
avg. (Unimproved). Body weight 153lbs.

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

Jabs,

Thanks.  I hope to see you guys at the river or Fleet Feet soon.

Chris


--- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
<no_reply@y...> wrote:
>
> --- In CoachMadDogBytes@yahoogroups.com, "Chris Leiner"
> <cwleiner@h...> wrote:
> >
> > The rehab consists of continuing massage on the Achilles and
lower
> > body every week or so.  I am VERY slowly increasing the duration
> of my
> > runs (and I use the word run very loosely).  I'm keeping the
> effort at
> > 65%PE or less, and getting out there in a 2 days on, 1 day off
> > fashion.  I'm trying to run as often as feels OK, as opposed to
> some
> > dictated schedule I have arbitrarily made up.  I seem to be able
> to go
> > between 2 and 3 miles without any increased soreness.  The
> additional
> > heel lift I added makes a world of difference although it adds a
> > little strain to my knees but I seem to be adapting.
> >
> > I'm just happy to be burning some extra calories and keeping the
> heart
> > going.  My fitness level and resting HR were "in the tank", but
> both
> > are improving.
> >
> > Thanks for asking,
> >
> > Chris
>
> Chris~Glad to see your rehab is going well too.  Perhaps I will see
> you at the River soon.
>
> Jabber

--- In CoachMadDogBytes@yahoogroups.com, "Chris Leiner"
<cwleiner@h...> wrote:
>
> The rehab consists of continuing massage on the Achilles and lower
> body every week or so.  I am VERY slowly increasing the duration
of my
> runs (and I use the word run very loosely).  I'm keeping the
effort at
> 65%PE or less, and getting out there in a 2 days on, 1 day off
> fashion.  I'm trying to run as often as feels OK, as opposed to
some
> dictated schedule I have arbitrarily made up.  I seem to be able
to go
> between 2 and 3 miles without any increased soreness.  The
additional
> heel lift I added makes a world of difference although it adds a
> little strain to my knees but I seem to be adapting.
>
> I'm just happy to be burning some extra calories and keeping the
heart
> going.  My fitness level and resting HR were "in the tank", but
both
> are improving.
>
> Thanks for asking,
>
> Chris

Chris~Glad to see your rehab is going well too.  Perhaps I will see
you at the River soon.

Jabber

--- In CoachMadDogBytes@yahoogroups.com, chris_runs <no_reply@y...>
wrote:
>
> Coach ~ I am coming by Fleet Feet this evening during your run to
chat
> when you are finished.  I check into the Club a couple of times a
week
> and have noticed were you have been struggling with several health
> issues.  I want to wish you and Mary a good trip and race in Boston.

Chris_runs~Good to hear from you again.  Hope your knee is getting
better.

Jabber

Coach~You and Mz. MadDog have fun in Boston.  I'd say run well, but
weather is looking pretty warm again.

Jabber