05/29 -> 21.0 mi @ 8:03 68%PE (168.5 lbs) 405.9 mi YTD
05/22 -> 24.1 mi @ 7:50 72%PE (167.5 lbs)
05/15 -> 21.0 mi @ 7:56 72%PE (170.0 lbs)

3 weeks - Run for the Poor 5K
6 weeks - Beat the Heat 5K
7 weeks - Hoosier 200 (Relay)
15 weeks - Midwest 10K Championships
16 weeks - USAF Half Marathon

M - 4.0 mi in 32:30 (8:07) 61%PE. [knee]

T - 5.0 mi in 38:24 (7:40) 75%PE. 1 mi w/u, 4x0.6mi (3:43.1 67%PE,
3:41.0 83%PE, 3:44.5 85%PE, 3:42.7 85%PE... avg = 3:42.8 82%PE) w/ ~150
recovery, 1 mi c/d. My groin is either tender due to the hilly race
course from last week and/or slight change in form to protect knee.
Spent some time stretching hip, quads, hams and calves. [knee, groin]

W - 4.0 mi in 31:54 (7:58) 67%PE. Stretched. [knee,groin]

H - 8.0 mi in 1:06:32 (8:19) 69%PE. Longest run this year (?).  I
focused on keeping it an easy effort (a little warm), and wanted to see
how the knee would hold up going longer.  Felt good about keeping the
effort down (I thought of the discipline required to control it during
an ultra... 8 mi is far from an ultra, but it worked). I did some
crunches afterwards. [knee]

F - Planned rest day. Travel and camping.

S - Camping, canoeing and resting.

S - Camping, resting, and travel.

I'm a bit concerned about the knee. I'm going to continue the
stretching and I need to start taking glucosamine and chondroitin
again. The extra rest while camping was awesome... man, am I sleep
deprived.

Keep running (and stretching)...
- BK.

Target: Great Midwest Relay - 10 & 11 June ( http://www.greatmidwestrelay.com )
65-69 Div Results: http://www.fleetfeetatlanta.com/mizjimd.htm
Week in Review: 57.1 miles over 6 days (60.9 over 7 day prev week), endurance strength at 56 mpw (56 prev week); 8:33 avg. pace (8:04 prev week); 64%PEavg (67 prev week). 1,103.8 miles ytd. Weight 129 lbs (129 prev week); Body fat = 8% (8 prev week).
Mon: Easy Run - 8.1 miles, flat trail & road in 1:05:19 (8:04); 71%PEavg. Slacker Factor: None.
Tue: Inactive Rest - Slacker Factor: Heel.
Wed: Easy Run - 7.1 miles in 58:38 (8:15); 68%PEavg. Slacker Factor: None.
Thu AM: Maintenance Run - 4.1 miles, flat trail & road in 37:05 (9:03); 59%PEavg. Slacker Factor: Knee.
Thu PM: Easy Run - 7.1 rolling miles in 1:01:05 (8:36); 62%PEavg. Slacker Factor: None.
Fri: Maintenance Run - 6.4 miles on flat trail in 56:04 (8:46); 59%PEavg. Slacker Factor: None.
Sat: Endurance Run - 16.2 miles on flat trail & road in 2:21:32 (8:44); 66%PEavg. Slacker Factor: None.
Sun: Recovery- 8.1 miles on flat trail & road in 1:10:31 (8:42); 60%PEavg. Slacker Factor: None.
}:9|

BK, great race report.  For a guy with knee, flu and limited miles,
your still kicking arse!  Great job.

Kurt

--- In CoachMadDogBytes@yahoogroups.com, BK <bkunes@y...> wrote:
> This race is the first of the Cinergy Challenge Race Series in
> Cincinnati.  Basically, cash and AG prizes are awarded based on a
best
> 3 of 4 race times.
>
> I have barely squeeked out the AG win the past two summers.  I'm
trying
> for a 3-peat.  However, I have some significant challenges this
year
> despite my intention of focusing on 5K speed.
>
> 1. The flu!
> 2. My knee!
> 3. I won't be able to run one of the races... so my three are my
three.
> 4. The first one (this one) was a very hilly course, the next
three are
> all pancake flat... not sure why they included this one?
> 5. Last year's winner of the AG below mine is now in my AG and is
about
> ~15 secs faster on average at the 5K than me... (however, he
wasn't at
> this race!)
>
> The interesting thing about this race is that my entire family was
in
> town for my daughter's birthday.  So my brother, my sister, my
> brother-in-law and my wife all ran in the race too!  So it was a
lot of
> fun just to have them all involved!!
>
> My brother (from Atlanta) and I have been talking smack (all fun of
> course) about this race.  He is a triathlete and has run some
decent
> times (like me) on limited mileage... close enough to make it
> interesting (which is scary!).  But I was pretty confident that
I've
> got him beat.
>
> I ran a short w/u to get the knee loosened up and get a feel for
how
> they would hold up on the hills.  Eh... not great, but not bad.  We
> lined up for the race and I went out in a 5:53 first mile.  That is
> probably the fastest first mile in a 5K for me in my adult life--
about
> 17 secs faster than I would have liked to go out.
>
> This is when the mental game got interesting.  I could hear my
brother
> sniffling (allergies) right behind me... his first mile 5:55.  My
> thinking... there is no way he is going to be able to maintain
this, I
> know I can't.  I pull back a little with sniffling in tow.
>
> The second mile has all the big hills.  I use to live in this area
and
> trained on them from time to time so somewhat familiar with what to
> expect.  I was hurting by this point.  Not so much the knee as my
> lungs... I haven't been able to do as much hill or speed work as
I'd
> like due to the month impact of the flu, so was not at my
(anticipated)
> best here.  But the sniffling was gone (as far as I could tell).
>
> As I was climbing a big hill to the 2-mile marker (and hurting) I
hear
> someone coming up behind me.  I was shocked to see it was my
brother...
> chin high and smile from ear to ear.  The dude passed me just
before
> the split 6:47.  Now I'm worried.  I'll never live this down if he
> beats me.
>
> I was hurting and suffering (and my brother told me afterwards
that he
> noticed, thus he made his move).  However, in my mind I told
myself I
> just need to bite down and grind through the suffering and stay
close.
> My brother has been doing speed work and he had just proved to me
that
> his training updates were no lie... but he only had th endurance
of 2
> mi for this kind of effort.  So, if I could stay close I felt I
could
> pass him and hold it to the end if he'd fade a bit.
>
> I focused on increasing my turn over and form as I decended the
hill
> and caught my brother.  I pushed up the next small hill and then
knew
> it was mine (again) to lose.  I managed to hold him off and tried
my
> best to chase the lead woman (in front of me) in order to keep
pushing.
>
> I finished in 19:46, 10th overall, 9th for Male and 1st in my AG.
My
> brother (20:20) took 2nd in our AG, 12th overall.  My brother-in-
law
> finished 26:15 (61st OA, 6th in his AG), my sister 29:21 (84th OA,
2nd
> in her AG) and my wife in 48:11 (183rd OA, 6th AG).
>
> We brought home 3 medals amongst us and had a lot of fun!  The
kids had
> a great time in the fun run and in their soccer games on Saturday.
> Lots of good food.  A great (yet tiring) weekend!!
>
> Keep running (and racing, friends)...
> - BK.
> Icing knee, and training for the next one, and a much better time!

Way to go BK. Loved the report as usual.

John W.

--- In CoachMadDogBytes@yahoogroups.com, BK <bkunes@y...> wrote:
> This race is the first of the Cinergy Challenge Race Series in
> Cincinnati.  Basically, cash and AG prizes are awarded based on a best
> 3 of 4 race times.
>
> I have barely squeeked out the AG win the past two summers.  I'm trying
> for a 3-peat.  However, I have some significant challenges this year
> despite my intention of focusing on 5K speed.
>
> 1. The flu!
> 2. My knee!
> 3. I won't be able to run one of the races... so my three are my three.
> 4. The first one (this one) was a very hilly course, the next three are
> all pancake flat... not sure why they included this one?
> 5. Last year's winner of the AG below mine is now in my AG and is about
> ~15 secs faster on average at the 5K than me... (however, he wasn't at
> this race!)
>
> The interesting thing about this race is that my entire family was in
> town for my daughter's birthday.  So my brother, my sister, my
> brother-in-law and my wife all ran in the race too!  So it was a lot of
> fun just to have them all involved!!
>
> My brother (from Atlanta) and I have been talking smack (all fun of
> course) about this race.  He is a triathlete and has run some decent
> times (like me) on limited mileage... close enough to make it
> interesting (which is scary!).  But I was pretty confident that I've
> got him beat.
>
> I ran a short w/u to get the knee loosened up and get a feel for how
> they would hold up on the hills.  Eh... not great, but not bad.  We
> lined up for the race and I went out in a 5:53 first mile.  That is
> probably the fastest first mile in a 5K for me in my adult life--about
> 17 secs faster than I would have liked to go out.
>
> This is when the mental game got interesting.  I could hear my brother
> sniffling (allergies) right behind me... his first mile 5:55.  My
> thinking... there is no way he is going to be able to maintain this, I
> know I can't.  I pull back a little with sniffling in tow.
>
> The second mile has all the big hills.  I use to live in this area and
> trained on them from time to time so somewhat familiar with what to
> expect.  I was hurting by this point.  Not so much the knee as my
> lungs... I haven't been able to do as much hill or speed work as I'd
> like due to the month impact of the flu, so was not at my (anticipated)
> best here.  But the sniffling was gone (as far as I could tell).
>
> As I was climbing a big hill to the 2-mile marker (and hurting) I hear
> someone coming up behind me.  I was shocked to see it was my brother...
> chin high and smile from ear to ear.  The dude passed me just before
> the split 6:47.  Now I'm worried.  I'll never live this down if he
> beats me.
>
> I was hurting and suffering (and my brother told me afterwards that he
> noticed, thus he made his move).  However, in my mind I told myself I
> just need to bite down and grind through the suffering and stay close.
> My brother has been doing speed work and he had just proved to me that
> his training updates were no lie... but he only had th endurance of 2
> mi for this kind of effort.  So, if I could stay close I felt I could
> pass him and hold it to the end if he'd fade a bit.
>
> I focused on increasing my turn over and form as I decended the hill
> and caught my brother.  I pushed up the next small hill and then knew
> it was mine (again) to lose.  I managed to hold him off and tried my
> best to chase the lead woman (in front of me) in order to keep pushing.
>
> I finished in 19:46, 10th overall, 9th for Male and 1st in my AG.  My
> brother (20:20) took 2nd in our AG, 12th overall.  My brother-in-law
> finished 26:15 (61st OA, 6th in his AG), my sister 29:21 (84th OA, 2nd
> in her AG) and my wife in 48:11 (183rd OA, 6th AG).
>
> We brought home 3 medals amongst us and had a lot of fun!  The kids had
> a great time in the fun run and in their soccer games on Saturday.
> Lots of good food.  A great (yet tiring) weekend!!
>
> Keep running (and racing, friends)...
> - BK.
> Icing knee, and training for the next one, and a much better time!

Great report BK. I enjoyed reading it.

Scott.



--- In CoachMadDogBytes@yahoogroups.com, BK <bkunes@y...> wrote:
> This race is the first of the Cinergy Challenge Race Series in
> Cincinnati.  Basically, cash and AG prizes are awarded based on a
best
> 3 of 4 race times.
>
> I have barely squeeked out the AG win the past two summers.  I'm
trying
> for a 3-peat.  However, I have some significant challenges this
year
> despite my intention of focusing on 5K speed.
>
> 1. The flu!
> 2. My knee!
> 3. I won't be able to run one of the races... so my three are my
three.
> 4. The first one (this one) was a very hilly course, the next
three are
> all pancake flat... not sure why they included this one?
> 5. Last year's winner of the AG below mine is now in my AG and is
about
> ~15 secs faster on average at the 5K than me... (however, he
wasn't at
> this race!)
>
> The interesting thing about this race is that my entire family was
in
> town for my daughter's birthday.  So my brother, my sister, my
> brother-in-law and my wife all ran in the race too!  So it was a
lot of
> fun just to have them all involved!!
>
> My brother (from Atlanta) and I have been talking smack (all fun of
> course) about this race.  He is a triathlete and has run some
decent
> times (like me) on limited mileage... close enough to make it
> interesting (which is scary!).  But I was pretty confident that
I've
> got him beat.
>
> I ran a short w/u to get the knee loosened up and get a feel for
how
> they would hold up on the hills.  Eh... not great, but not bad.  We
> lined up for the race and I went out in a 5:53 first mile.  That is
> probably the fastest first mile in a 5K for me in my adult life--
about
> 17 secs faster than I would have liked to go out.
>
> This is when the mental game got interesting.  I could hear my
brother
> sniffling (allergies) right behind me... his first mile 5:55.  My
> thinking... there is no way he is going to be able to maintain
this, I
> know I can't.  I pull back a little with sniffling in tow.
>
> The second mile has all the big hills.  I use to live in this area
and
> trained on them from time to time so somewhat familiar with what to
> expect.  I was hurting by this point.  Not so much the knee as my
> lungs... I haven't been able to do as much hill or speed work as
I'd
> like due to the month impact of the flu, so was not at my
(anticipated)
> best here.  But the sniffling was gone (as far as I could tell).
>
> As I was climbing a big hill to the 2-mile marker (and hurting) I
hear
> someone coming up behind me.  I was shocked to see it was my
brother...
> chin high and smile from ear to ear.  The dude passed me just
before
> the split 6:47.  Now I'm worried.  I'll never live this down if he
> beats me.
>
> I was hurting and suffering (and my brother told me afterwards
that he
> noticed, thus he made his move).  However, in my mind I told
myself I
> just need to bite down and grind through the suffering and stay
close.
> My brother has been doing speed work and he had just proved to me
that
> his training updates were no lie... but he only had th endurance
of 2
> mi for this kind of effort.  So, if I could stay close I felt I
could
> pass him and hold it to the end if he'd fade a bit.
>
> I focused on increasing my turn over and form as I decended the
hill
> and caught my brother.  I pushed up the next small hill and then
knew
> it was mine (again) to lose.  I managed to hold him off and tried
my
> best to chase the lead woman (in front of me) in order to keep
pushing.
>
> I finished in 19:46, 10th overall, 9th for Male and 1st in my AG.
My
> brother (20:20) took 2nd in our AG, 12th overall.  My brother-in-
law
> finished 26:15 (61st OA, 6th in his AG), my sister 29:21 (84th OA,
2nd
> in her AG) and my wife in 48:11 (183rd OA, 6th AG).
>
> We brought home 3 medals amongst us and had a lot of fun!  The
kids had
> a great time in the fun run and in their soccer games on Saturday.
> Lots of good food.  A great (yet tiring) weekend!!
>
> Keep running (and racing, friends)...
> - BK.
> Icing knee, and training for the next one, and a much better time!

This race is the first of the Cinergy Challenge Race Series in
Cincinnati.  Basically, cash and AG prizes are awarded based on a best
3 of 4 race times.

I have barely squeeked out the AG win the past two summers.  I'm trying
for a 3-peat.  However, I have some significant challenges this year
despite my intention of focusing on 5K speed.

1. The flu!
2. My knee!
3. I won't be able to run one of the races... so my three are my three.
4. The first one (this one) was a very hilly course, the next three are
all pancake flat... not sure why they included this one?
5. Last year's winner of the AG below mine is now in my AG and is about
~15 secs faster on average at the 5K than me... (however, he wasn't at
this race!)

The interesting thing about this race is that my entire family was in
town for my daughter's birthday.  So my brother, my sister, my
brother-in-law and my wife all ran in the race too!  So it was a lot of
fun just to have them all involved!!

My brother (from Atlanta) and I have been talking smack (all fun of
course) about this race.  He is a triathlete and has run some decent
times (like me) on limited mileage... close enough to make it
interesting (which is scary!).  But I was pretty confident that I've
got him beat.

I ran a short w/u to get the knee loosened up and get a feel for how
they would hold up on the hills.  Eh... not great, but not bad.  We
lined up for the race and I went out in a 5:53 first mile.  That is
probably the fastest first mile in a 5K for me in my adult life--about
17 secs faster than I would have liked to go out.

This is when the mental game got interesting.  I could hear my brother
sniffling (allergies) right behind me... his first mile 5:55.  My
thinking... there is no way he is going to be able to maintain this, I
know I can't.  I pull back a little with sniffling in tow.

The second mile has all the big hills.  I use to live in this area and
trained on them from time to time so somewhat familiar with what to
expect.  I was hurting by this point.  Not so much the knee as my
lungs... I haven't been able to do as much hill or speed work as I'd
like due to the month impact of the flu, so was not at my (anticipated)
best here.  But the sniffling was gone (as far as I could tell).

As I was climbing a big hill to the 2-mile marker (and hurting) I hear
someone coming up behind me.  I was shocked to see it was my brother...
chin high and smile from ear to ear.  The dude passed me just before
the split 6:47.  Now I'm worried.  I'll never live this down if he
beats me.

I was hurting and suffering (and my brother told me afterwards that he
noticed, thus he made his move).  However, in my mind I told myself I
just need to bite down and grind through the suffering and stay close.
My brother has been doing speed work and he had just proved to me that
his training updates were no lie... but he only had th endurance of 2
mi for this kind of effort.  So, if I could stay close I felt I could
pass him and hold it to the end if he'd fade a bit.

I focused on increasing my turn over and form as I decended the hill
and caught my brother.  I pushed up the next small hill and then knew
it was mine (again) to lose.  I managed to hold him off and tried my
best to chase the lead woman (in front of me) in order to keep pushing.

I finished in 19:46, 10th overall, 9th for Male and 1st in my AG.  My
brother (20:20) took 2nd in our AG, 12th overall.  My brother-in-law
finished 26:15 (61st OA, 6th in his AG), my sister 29:21 (84th OA, 2nd
in her AG) and my wife in 48:11 (183rd OA, 6th AG).

We brought home 3 medals amongst us and had a lot of fun!  The kids had
a great time in the fun run and in their soccer games on Saturday.
Lots of good food.  A great (yet tiring) weekend!!

Keep running (and racing, friends)...
- BK.
Icing knee, and training for the next one, and a much better time!

Target: Great Midwest Relay - 10 & 11 June ( http://www.greatmidwestrelay.com )
65-69 Div Results: http://www.fleetfeetatlanta.com/mizjimd.htm
Week in Review: 60.9 miles over 7 days (49.1 over 5 day prev week), endurance strength at 56 mpw (52 prev week); 8:04 avg. pace (8:20 prev week); 67%PEavg (69 prev week). 1,046.7 miles ytd. Weight 129 lbs (128 prev week); Body fat = 8% (7.5 prev week).
Mon: Form Fartleks - 8.1 miles, flat trail & road in 1:02:45 (7:45); 70%PEavg. Slacker Factor: Did 7 X 1/4 mile @ 79%THR (1:38avg) w/ 1/4 mile recoveries @ 70%EHR (2:01avg) between. Worked on recovering form - not speed or effort.
Tue: Recovery - 8.1 miles, flat trail & road in 1:04:38 (7:59); 65%PEavg. Slacker Factor: None.
Wed AM: Maintenance Run - 3.1 miles, flat trail & road in 24:04 (7:46); 60%PEavg. Slacker Factor: None.
Wed PM: Modified Tempo Run - 9 rolling w/ a few hills in 1:15:57 (8:26); 68%PEavg. Slacker Factor: None. Had to run the last 2.5 hard, as Jessica forgot her keys and was afraid we'd be locked out of Fleet Feet.
Thu AM: Recovery - 3.1 miles, flat trail & road in 25:49 (8:20); 57%PEavg. Slacker Factor: Leg weary from yesterday evening's unplanned burst of mediocrity.
Thu PM: Easy Run - 7.1 rolling miles in 55:48 (7:52); 73%PEavg. Slacker Factor: Heel.
Fri: Active Rest - 3.1 miles, flat trail & road in 26:20 (8:30); 59%PEavg. Slacker Factor: Leg weary.
Sat: In-Training for Peachtree 5K - 5.1 miles of rolling loops in Piedmont Park w/ 5k race in middle (2 hills). Fear Factor: Extremely leg weary before the start. Slacker Factor: This was about establishing a "return to training" baseline, so I can prepare for a truly bad a$$ marathon season (Hartford, Darkside, Kiawah, & the brand new Goofy's Challenge at Disney World). Mile-1 7:00 (73%PEavg, 80%PEmax), Mile-2 6:59 (82%PEavg, 87%PEmax by top of hill), Mile-3 6:59 (84%PEavg, 87%PEmax), Last .1 in 0:39 (86%PEavg, 90%PEmax), 21:38 total (6:59 @ 79%PEavg). Failed to hit my planned HR targets (80/85/95), but was 1st in 65-69 Division anyway (1:10 slower than last year).
Sun: Middle Distance Recovery - 14.2 miles, flat trail & road in 2:08:10 (9:02); 67%PEavg. Slacker Factor: None.
}:9|

05/22 -> 24.1 mi @ 7:50 72%PE (167.5 lbs) 384.9 mi YTD
05/15 -> 21.0 mi @ 7:56 72%PE (170.0 lbs)
05/08 -> 18.0 mi @ 8:09 69%PE (168.5 lbs)

4 weeks - Run for the Poor 5K
7 weeks - Beat the Heat 5K
8 weeks - Hoosier 200 (Relay)
16 weeks - Midwest 10K Championships
17 weeks - USAF Half Marathon

M - 4.0 mi in 32:51 (8:12) 66%PE. [knee]

T - 5.0 mi in 39:01 (7:48) 71%PE. Middle 3 at comfortably hard (tempo)
pace. [knee]

W - 7.0 mi in 57:02 (8:08) 71%PE. Typically run on Thursday, but moved
to Wednesday due to race scheduled Friday. [knee,heat acclimation,
dehydration]

H - Planned rest/recovery day.

F - 4.1 mi in 27:46 (6:46) 84%PE. 1/2 mi w/u. Kilgore Carnival 5K run
on a challenging hilly course in 19:46 (6:22) 92%PE followed by 1/2 mi
c/d. Finished 10th OA, 9th Male, 1/9 in AG [11.1].
>>> Split: time / Avg HR / Max HR / Ending HR
>>> Mile 1: 5:53.0 / 86%PE / 93%PE / 93%PE
>>> Mile 2: 6:47.1 / 93%PE / 97%PE / 97%PE
>>> Mile 3: 6:27.8 / 97%PE / 99%PE / 99%PE
>>> Mile 3.1: 0:38.2 / 100%PE / 100%PE / 100%PE (new MaxHR reading 194)


S - 4.0 mi in 32:21 (8:05) 67%PE. Easy recovery run.  Then 20 mins of
weights. [knee]

S - Inactive rest.

Overall a good week of running.  Continuing to build base mileage and
fitness (recovery from flu).  A little disappointed in the 5K time (re:
Cinergy Challenge) but it was a very challenging hilly course (see
time, perceived effort level, and new Max HR reading!).

I will continue my repeat 1000's next wee working towards the next one.
  Need to continue to ice knee and probably do more stretching as I'm
noticing tight quads, hamstrings and hip flexors.

Keep running (one week at a time)...
- BK.

Shane, Congratulations on the new addition to the family!  Glad to
hear that Addi and Kris are doing well.  Talk to you later, Chris



--- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
<no_reply@y...> wrote:
> Thank you all very much.  We have been blessed with a healthy girl
and
> momma is doing well too.
>
> Jabber
>
> --- In CoachMadDogBytes@yahoogroups.com, scottyskywalker_ky
> <no_reply@y...> wrote:
> > Congratulations Jabs.
> >
> >
> >
> >
> > --- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay"
> <ManiacMutt@M...>
> > wrote:
> > >
> > > Hearty congratulation to Mr. and Mrs. JabberDog, who were
blessed
> > with
> > > the birth of sweet little Jabbette today. Rumor has it that
big bro
> > > JabberPup is already busy preparing a training plan for her.
> > > }:9)

Thank you all very much.  We have been blessed with a healthy girl and
momma is doing well too.

Jabber

--- In CoachMadDogBytes@yahoogroups.com, scottyskywalker_ky
<no_reply@y...> wrote:
> Congratulations Jabs.
>
>
>
>
> --- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay"
<ManiacMutt@M...>
> wrote:
> >
> > Hearty congratulation to Mr. and Mrs. JabberDog, who were blessed
> with
> > the birth of sweet little Jabbette today. Rumor has it that big bro
> > JabberPup is already busy preparing a training plan for her.
> > }:9)

Congratulations Jabs.




--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <ManiacMutt@M...>
wrote:
>
> Hearty congratulation to Mr. and Mrs. JabberDog, who were blessed
with
> the birth of sweet little Jabbette today. Rumor has it that big bro
> JabberPup is already busy preparing a training plan for her.
> }:9)

Congratulations to jabber and his wife. Hope all is well.

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay"
<ManiacMutt@M...> wrote:
>
> Hearty congratulation to Mr. and Mrs. JabberDog, who were blessed
with
> the birth of sweet little Jabbette today. Rumor has it that big bro
> JabberPup is already busy preparing a training plan for her.
> }:9)

Jabs,

Congratulations to you and the Mrs.

Chris

Jabbs is a little too busy to post, so here is a photo of little Addi
and the details as reported:

Born at 2:35PM on 5/17/2005
8 lbs 6 oz
19.75 inches

Kris and Addi are doing very well and Addi has taken to nursing very
well.

(for( JabberDog

Jabber ~ Congratulations!  What great news!  I hope everyone is
recovering well and enjoying the newest edition to the family.

(Take it easy, but) keep running...
- BK.

-

Congrats to Jabber and his wife.

John W.

-- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <ManiacMutt@M...>
wrote:
>
> Hearty congratulation to Mr. and Mrs. JabberDog, who were blessed with
> the birth of sweet little Jabbette today. Rumor has it that big bro
> JabberPup is already busy preparing a training plan for her.
> }:9)

Hearty congratulation to Mr. and Mrs. JabberDog, who were blessed with
the birth of sweet little Jabbette today. Rumor has it that big bro
JabberPup is already busy preparing a training plan for her.
}:9)

Hearty congratulation to Mr. and Mrs. JabberDog, who were blessed with
the birth of sweet little Jabbette today. Rumor has it that big bro
JabberPup is already busy preparing a training plan for her.
}:9)

05/15 -> 21.0 mi @ 7:56 72%PE (170.0 lbs) 360.8 mi YTD
05/08 -> 18.0 mi @ 8:09 69%PE (168.5 lbs)
05/01 -> 12.5 mi @ 8:39 68%PE (168.0 lbs)

1 week - Kilgor Carnival 5K
5 weeks - Run for the Poor 5K
8 weeks - Beat the Heat 5K
9 weeks - Hoosier 200 (Relay)
17 weeks - Midwest 10K Championships
18 weeks - USAF Half Marathon

M - 4.0 mi in 32:28 (8:07) 64%PE. Did 20 mins of Pilates in the evening
(~120 crunches). [none]

T - 5.0 mi in 39:54 (7:58) 79%PE. Ran 1 mi w/u, 4x600 (3:42 82%PE, 3:44
89%PE, 3:48 87%PE, 3:59 86%PE = ~3:48.3 86%PE Avg) w/ ~150 recoveries
(avg 70%PE), 1 mi c/d. I mid back was sore (~cramp) from pilates.
[knee, back]

W - Inactive rest.

H - 7.0 mi in 56:03 (8:00) 70%PE. So tired! Ended up drinking my annual
(Sugarfree) Red Bull... it did the trick.  Knees took a while to warm
up. Overall felt really good (comfortable and relaxed) about this run.
Longest run since getting sick 1 mo ago. [knee]

F - Inactive rest.

S - 5.0 mi in 38:26 (7:41) 80%PE. Ran 1 mi w/u, 4x600 (3:30 88%PE, 3:35
88%PE, 3:41 89%PE, 3:44 89%PE = ~3:37.5 88%PE Avg) w/ ~150 recoveries
(avg 72%PE), 1 mi c/d. I did 100 crunches afterwards. [knee, rain]

S - Inactive rest.

It felt good to get a full week of running in again.  Really nice to
get back to some quality speed work, however it did wipe me out on
Tuesday.  I'm looking forward to seeing how much the flu impacted my
progress in the upcoming 5K next week.

My right knee has been bothering me, and have taken Vitamin-I and iced
it after Saturday's run.  Birthday dinner and ice cream accounts for
the gained weight.

Keep running...
- BK.

BK, yeah been running some miles but rather slowly I have to say. Just
about ready to start tapering for me 2nd ultra. But been having some
fun the last few months with the running.

John W.

--- In CoachMadDogBytes@yahoogroups.com, "bkunes" <bkunes@y...> wrote:
> Ohno1 ~ John, you are putting in some serious mileage this week... you
> on a mad running spree?  Mercy!
>
> Keep running (I won't be catching up with you)...
> - BK.

Ohno1 ~ John, you are putting in some serious mileage this week... you
on a mad running spree?  Mercy!

Keep running (I won't be catching up with you)...
- BK.

Today is one of those days where I am so tired I can barely keep my
eyes open... wassup' with that? Anyway, it's Thursday which means I
jump off the bus and run to my car (7 mi today). Then I drive over to
soccer practice, put the kids to bed, and then it's Survivor and CSI!

Soooo... after trying lots of water then some M&M's (sugar) and still
feeling the same, I took a walk down to CVS and got a sugarless Red
Bull... I am feeling much better.

(Doing the needful to) keep running...
- BK.
<smile>

--- In CoachMadDogBytes@yahoogroups.com, "bkunes" <bkunes@y...> wrote:
> Coach ~ I read that you are working on recovering your form.  How is
> the heal, et. al. feeling?

BK ~ It bothers me a little every now and then, but I consider it
manageable. After all, Parts is Parts!
};9)

Coach ~ I read that you are working on recovering your form.  How is
the heal, et. al. feeling?

(Hoping you have a speedy and complete recovery so you can) keep
running...
- BK.

05/08 -> 18.0 mi @ 8:09 69%PE (168.5 lbs) 339.8 mi YTD
05/01 -> 12.5 mi @ 8:39 68%PE (168.0 lbs)
04/24 -> 0.0 mi SICK (170.5 lbs)

2 weeks - Kilgor Carnival 5K
6 weeks - Run for the Poor 5K
9 weeks - Beat the Heat 5K
10 weeks - Hoosier 200 (Relay)
18 weeks - Midwest 10K Championships
19 weeks - USAF Half Marathon

M - 4.0 mi in 34:39 (8:39) 60%PE. [none]

T - 4.0 mi in 32:53 (8:13) 66%PE. [none]

W - Inactive rest.

H - 5.0 mi in 39:20 (7:52) 77%PE. Resumed my Thursday bus runs, but
jumped off at 5.0 mi to start back slower/shorter as part of my ongoing
recovery. Ran the first mile easy, then the middle three I pushed a
little ~80%PE to see how the lungs and legs would feel, and then cooled
down for a mile.  The legs felt good, the lungs better.  [none]

F - Inactive rest.

S - 5.0 mi in 39:55 (7:59) 72%PE.  Ran early Saturday, slightly rolling
hills.  Felt good. [none]

S - Inactive rest.

I'm nearly recovered from the brutal flu bug... I'd say by end of next
week I will be back... just in time for racing, I guess.  I'm starting
to feel fresher and more and more like normal with every run.  I will
start incorporating some quality workouts next week.

Keep running (one run at a time)...
- BK.

I knew about the no shirt but not about the shrines.  Thanks!

My in-laws are from Laos and have lived in Thailand.  They are going
with us so hopefully I won't break any rules or offend anyone.

The Bangkok Hashers post their runs so I will check it before I
leave.  It looks like they run on Saturdays.  I will have to check my
itinerary.

Rengaw