Coach~Told you it looked like it would open shortly.  Some day you'll
learn to listen to me :>

http://www.11alive.com/news/news_article.aspx?storyid=65401

JabberDawg

06/26 -> 24.0 mi @ 7:52 65%PE (168.5 lbs) 502.0 mi YTD
06/19 -> 25.1 mi @ 7:34 68%PE (168.0 lbs)
06/12 -> 23.0 mi @ 7:58 64%PE (168.5 lbs)

2 weeks - Beat the Heat 5K (last race of Cinergy Challenge)
3 weeks - Hoosier 200 (Relay)
11 weeks - Midwest 10K Championships? (sub-40:00?)
12 weeks - USAF Half Marathon or Relay?

M - 4.0 mi in 31:35 (7:53) 60%PE. [tired]

T - 5.0 mi in 40:51 (8:10) 62%PE. [tired]

W - 4.0 mi in 31:49 (7:57) 62%PE. [tired]

H - 5.0 mi in 38:23 (7:40) 67%PE. [tired]

F - I got about 2 mins into my run and stopped.  I was trying to run
six days this week, but I have been exhausted this week, just fighting
to stay awake and the body just wasn't feeling recovered this morning.
[none]

S - 6.0 mi in 46:49 (7:48) 70%PE. [none]

S - Planned rest. [none]

A lot of things in flux regarding my running plans.  First I was going
to focus on some tempo runs, then I decided I would try running six
days a week instead to start getting my body and mindset somewhat
prepared for the Hoosier 200 coming up, but then with work, home,
running, etc. being crazy this past week and not sleeping well, it just
didn't work.  But despite the plans not settling and all the chaos, I
feel good about what the numbers showed... go figure.

Anyway, I started the self-assessment in the new book I started
reading, "Framework: Your 7-Step Program for Healthy Muscles, Bones,
and Joints" as I'm looking into what my long-term health/fitness goals
are going to be... as well as what role and to what extent running is
going to figure into those plans.  My biggest concern is my knees.
They have been feeling better (I've been strengthening them,
stretching, and doing a lot of the other things), but I'm thinking long
term right now.  I want to be active for a long time yet, and that may
mean less running now for longevity later.

Interesting, how my average pace has been consistently below 8:00 for a
number of weeks now, granted I'm only running low 20's each week, but
the effort level is Easy.

Keep running (for the long-haul)...
- BK.

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

Mon: Trail Run; Kennesaw Mountain Battlefield; 6 miles 46:28(7:44)
62%PE; 81 w/50%, 59DP, 84FL, winds ENE @ 6. Stress factor – none.

Tue: Easy Run; The Hooch; 5 miles 37:34(7:30) 62%PE; 73 w/82%, 68DP,
71FL, winds ESE@ 3. Stress factor – none.

Wed: Mountain Road Run; Kennesaw Mountain; 5 miles 38:12(7:38) 67%
PE; 86 w/39%, 61DP, 88FL, winds W @ 12. Stress factor – leg weary.

Thu: Easy Run; Fleet Feet; 7 miles 1:02:01(8:51) 60%PE; 86 w/45%,
59DP, 85FL, winds N @ 7. Stress factor – none.

Fri: Dommy & Daddy Run; Neighborhood Loop; 4 miles 32:42(8:10) 68%
PE; 87 w/43%, 62DP, 89FL, winds ESE @ 8. Stress factor – leg weary.

Sat: Long Run; Peachtree Course; 15miles 2:12:30(8:50) 58%PE; Start -
  72 w/88%, 69DP, 77FL, winds N @ 4; Finish - 79 w/69%, 66DP, 90FL,
winds N @ 6. Stress factor – none.  W/ Coach.

Sun: Easy Run; Neighborhood Loop; 4 miles 30:10(7:32) 62%PE; 75
w/88%, 72DP, 87FL, winds N @ 7. Stress factor – none.

Maintenance Phase: 46.0 miles (824.9 YTD); 8:02avg. pace; 63%PE avg.
(Unimproved). Body weight 157lbs.

I have completed week 8 of my 26 week training plan for the Marine
Corps Marathon.  So far I am pretty much on schedule despite the
traveling I have had to do.

I am running long runs of 14-15 miles fairly well and every other week
will be increasing it up till I peak at 28-30 miles a few weeks before
the race.

Goal is still 3:20:00 and remain  injury free to compete in the 3 GP
races in the weeks that follow.

Kurt

--- In CoachMadDogBytes@yahoogroups.com, scottyskywalker_ky
<no_reply@y...> wrote:
> Coach, Are you going back to Boston in 06? Where is the best place
to
> book? Walking distance from finish, Not to expensive. Special
deals.

Scott ~  I'm not going in 2006, but in 2005 I made a very reasonable
hotel reservation ($109+tax p/night) at the Shawmut Inn. You can
check their rates and do the same at http://www.shawmutinn.com . I
suggest you go ahead and make yours to lock in the best rate; it can
always be cancelled later.

FYI: It's very close to Fanual Hall, Quincy Market Place, the
historic North End, Boston's Waterfront, Government Center (where
the pasta feed is). You will need to catch the MBTA to/from Sunday's
Freedom Run, to the bus queue for the start, and from the finish
line (a very short ride and not a problem).
};9|

Coach, Are you going back to Boston in 06? Where is the best place to
book? Walking distance from finish, Not to expensive. Special deals.

Scott.

I recently returned from a two-week trip to Asia.  We visited
Thailand, Singapore, Hong Kong, and Malaysia.  I wanted to try to
run 3-4 times over the 11 days on the ground to stay in some type of
shape for the Peachtree Road Race on July 4.  I figured the weather
in Asia would be perfect for Peachtree prep: hot and humid.

I only ended up running twice and I was able to swim a little bit.
A hectic tour schedule kept me from running more.

I ran once in Thailand, near the Bridge on the River Kwai.  I love
the movie and I was really excited to see it.  We visited it the day
before and stayed at a resort on the river pretty close to the
bridge.  I ran around to the back of the resort and toward the
bridge but there was no path.  I wanted to run over it and back, but
too bad.  So, I left the resort and ran toward the main street.  I
have no idea how warm it was but it was hotter and more humid than
any Peachtree I have ever run.  On my way to the main road, I saw
some little kids and some chickens.  It was a little weird.  I was
pretty gassed after only about 15 minutes so I turned and ran back
to the hotel.  On my way back, I saw a sign for the path to the
bridge, but I was too tired to run it.  Oh well.

About six days later, we arrived in Singapore.  As you may know, it
is a very small country that is really not much more than a city.
It is very clean and very safe.  We finished our tour one night
around 8:30 and my wife was tired and went to sleep.  I was feeling
pretty good so I went for a run from our hotel.  Our hotel was right
on one of the rivers in the middle of this restaurant and bar
district with a bunch of locals and tourists buzzing around and
eating.  I ran several loops in this area, going over seveal
bridges.  I ran by a bar that was having a trivia night; I think the
DJ was Australian.  When I ran by, he saw me and said: "Oh my god, a
bloke running by a pub?  What is wrong with him?"  I also saw one of
the other people from my tour group who was shocked that I was out
running when most of the people on the tour were exhausted.  One of
the benefits of being a runner (even if relatively out of shape).

Thailand was wonderful (and cheap).  I highly recommend it.  The
people are very nice.

I am not in the greatest shape this year for the Peachtree so I will
probably start back with my wife in Group 7.  I have a number for
Group 1B but I am not that fast right now.  I am still looking
forward to running in the big parade that is the Peachtree Road Race.

Rengaw

Great report BK.  I always enjoy reading about your races.

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, BK <bkunes@y...> wrote:
> It was a perfect morning for running.  Low(er) temps (for June),
low
> humidity, a slight breeze.  And I felt good about this race despite
> choosing not to do any speed work the past two weeks because of the
> knee.
>
> This was the third of four races in the Cinergy Summer Challenge, a
> best 3 of 4 races series.  The first race, Kilgore Carnival 5K,
was a
> very hilly/challenging course where I was able to run a 19:46 for
10th
> OA, and 1st in my AG.  I've won my age group the past two years so
I am
> trying to defend it for a 3-peat.
>
> This is the sixth time that I've run this race.  My race strategy
was
> to focus on the first two miles.  Run a steady pace ideally around
6:08
> for each mile targeting 85%PE and 90%PE, and then give the third
mile a
> fresh mental start and get whatever I could out of it.
>
> The surprises were 30 secs before the start they announced a
popular
> runner in the Cinti area had collapsed and died the weekend before
and
> then the course has changed this year.  What!?  Telling us that
right
> before the start caught me a little off guard.
>
> The course I figured out was similar to years past for the first
1/2
> mile then it goes straight instead of turning for another 1/2 mile
and
> then it is essentially a major portion of the next course (and my
PR
> course) that I'm running on in three weeks... so I was familiar
with
> it.
>
> Mile was was close to target, 6:06.6 84%PE.  I felt relatively
> comfortable, and glad I didn't run a sub-6:00 like I usually do.
Mile
> 2 was a little disappointing.  Into the wind, still comfortable and
> close to the right effort 91%PE, but clocked in at 6:18.5.  Now it
was
> focus on running with everything I had for the last mile.  I was
> running right with a guy and girl at this point and they were
pushing
> the pace a little so I tried to stay with them as long as I could,
but
> eventually fell off the pace.  Mile 3 clocked in at 6:27 and the
last
> .1 at :38.0... I was empty.  I finished in 19:30.1 10th OA, 2nd in
my
> AG.  The guy who won it (in 16:50) was also in my AG.  (A
different guy
> in my AG won Race 2 which I did not run).
>
> Regardless of my slight disappointments in my times I don't see a
> possibility of losing my 3-peat.  After three races anyone in the
> running (pun intended) has to have at least 2 races in, and I am
the
> fastest in my AG meeting that requirement.
>
> Well, I hope to give it one more shot at a better 5K time in the
next
> race, but I'm going to focus on increasing my weekly mileage a bit
as
> I've got the 200 mi relay race in a month.
>
> The best part of the race was my wife running a PR by a minute!
She is
> doing great.  We set a goal for her to reach, at which we will get
her
> a MP3 player as an incentive!
>
> Keep running (frineds)...
> - BK.

06/19 -> 25.1 mi @ 7:34 68%PE (168.0 lbs) 478.0 mi YTD
06/12 -> 23.0 mi @ 7:58 64%PE (168.5 lbs)
06/05 -> 24.0 mi @ 8:00 69%PE (168.5 lbs)

3 weeks - Beat the Heat 5K
4 weeks - Hoosier 200 (Relay)
12 weeks - Midwest 10K Championships?
13 weeks - USAF Half Marathon?

M - 4.0 mi in 32:05 (8:01) 61%PE. Treadmill. [none]

T - 5.0 mi in 38:20 (7:40) 67%PE. 1 mi w/u, 3 mi at Tempo pace, 1 mi
c/d. Treadmill. 300 leg lifts, and crunches. [none]

W - 4.0 mi in 32:45 (7:41) 67%PE. Road. [none]

H - 7.0 mi in 53:18 (7:36) 68%PE. Road/Trail. Did my Thursday bus run
with middle portion on a shaded trail. 100 leg lifts. [none]

F - Planned rest. [none]

S - 5.1 mi in 35:30 (6:57) 78%PE. 1 mi w/u. Run for the Poor 5K in
19:30.1 for 10th OA, 9th M, 2nd AG [25.0], 1 mi c/d. Perfect weather
for a race day, ran close to my strategy, ran a good race, time was
just a bit slower than wanted (6:06.6 84%PE, 6:18.5 91%PE [wind],
6:27.0 94%PE, :38.0 95%PE). [none]

S - Planned rest. [none]

Overall, I'm very happy with the week's mileage and average pace for
the effort!  A little disappointed in my 5K time, but it is a small
price to pay for getting through all of it with my knee feeling better.

Despite my disappointment in the race I'm currently sitting in a good
position to 3-peat my AG in the Cinergy Challenge and 3rd OA Male.  I
plan on continueing my knee strengthening and rehab, and trying to do
more tempo running in preparation for the Hoosier 200.

Keep running (each day is another start)...
- BK.

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

Mon: Trails/Mountain Road Run; Kennesaw Mountain Battlefield; 5
miles 39:44(7:56) 67%PE; 90 w/48%, 70DP, 96FL, winds N @ 6. Below
65% = 21:05; 65-70% =6:00; 70-75% = 1:51; 75-80% =1:46; Above 80% =
9:02.  Stress factor – fat, out-of-shape, hot & humid.

Tue: Daddy Duty.

Wed: Easy Run; The Hooch; 8.1 miles 1:02:51(7:45) 73%PE; 90 w/40%,
63DP, 91FL, winds W @ 17. Below 65% = 6:58; 65-70% =12:50; 70-75% =
8:35; 75-80% =24:25; Above 80% = 10:03.  Stress factor – fat, out-of-
shape, hot & humid.

Thu: Easy Run; Fleet Feet; 7 miles 53:01(7:34) 70%PE; 86 w/34%,
59DP, 84FL, winds WNW @ 12. Below 65% = 7:07; 65-70% =16:00; 70-75%
= 20:57; 75-80% =8:57; Above 80% = 0:00.  Stress factor – overweight
& out-of-shape.

Fri: Dommy & Daddy Run; Neighborhood Loop; 4 miles 31:54(7:58) 72%
PE; 82 w/32%, 50DP, 86FL, winds W @ 8. Below 65% = 4:13; 65-70%
=6:09; 70-75% = 13:06; 75-80% =8:01; Above 80% = 0:25.  Stress
factor – overweight & out-of-shape.

Sat: Long Run; Peachtree Course; 15miles 2:14:48(8:59) 59%PE; Start -
  64 w/82%, 57DP, 68FL, winds W @ 3; Finish - 77 w/46%, 57DP, 88FL,
winds N @ 4. Below 65% = 1:46:53; 65-70% =24:54; 70-75% = 3:01; 75-
80% =0:00; Above 80% = 0:00.  Stress factor – overweight & out-of-
shape.  W/ Coach & Joe.

Sun: Dommy & Daddy Run (Fathers' Day 4-M); Grant Park, Atlanta; 4
miles 31:44(7:56) 74%PE; 70 w/72%, 61DP, 71FL, winds E @ 10. Below
65% = 4:28; 65-70% =4:46; 70-75% = 8:00; 75-80% =11:16; Above 80% =
3:14.  Stress factor – none.  W/ Coach & Jim.  Dominick and I were
entered the race, but we were not racing.  He and I avoided the
finish chute despite two others going through it.  We had a blast.

Maintenance Phase: 43.1 miles (778.9 YTD); 8:01avg. pace; 69%PE avg.
(Unimproved). Body weight 158lbs.  I've got a lot of work ahead of
me.  Much lost, but much to be gained!!!

It was a perfect morning for running.  Low(er) temps (for June), low
humidity, a slight breeze.  And I felt good about this race despite
choosing not to do any speed work the past two weeks because of the
knee.

This was the third of four races in the Cinergy Summer Challenge, a
best 3 of 4 races series.  The first race, Kilgore Carnival 5K, was a
very hilly/challenging course where I was able to run a 19:46 for 10th
OA, and 1st in my AG.  I've won my age group the past two years so I am
trying to defend it for a 3-peat.

This is the sixth time that I've run this race.  My race strategy was
to focus on the first two miles.  Run a steady pace ideally around 6:08
for each mile targeting 85%PE and 90%PE, and then give the third mile a
fresh mental start and get whatever I could out of it.

The surprises were 30 secs before the start they announced a popular
runner in the Cinti area had collapsed and died the weekend before and
then the course has changed this year.  What!?  Telling us that right
before the start caught me a little off guard.

The course I figured out was similar to years past for the first 1/2
mile then it goes straight instead of turning for another 1/2 mile and
then it is essentially a major portion of the next course (and my PR
course) that I'm running on in three weeks... so I was familiar with
it.

Mile was was close to target, 6:06.6 84%PE.  I felt relatively
comfortable, and glad I didn't run a sub-6:00 like I usually do.  Mile
2 was a little disappointing.  Into the wind, still comfortable and
close to the right effort 91%PE, but clocked in at 6:18.5.  Now it was
focus on running with everything I had for the last mile.  I was
running right with a guy and girl at this point and they were pushing
the pace a little so I tried to stay with them as long as I could, but
eventually fell off the pace.  Mile 3 clocked in at 6:27 and the last
.1 at :38.0... I was empty.  I finished in 19:30.1 10th OA, 2nd in my
AG.  The guy who won it (in 16:50) was also in my AG.  (A different guy
in my AG won Race 2 which I did not run).

Regardless of my slight disappointments in my times I don't see a
possibility of losing my 3-peat.  After three races anyone in the
running (pun intended) has to have at least 2 races in, and I am the
fastest in my AG meeting that requirement.

Well, I hope to give it one more shot at a better 5K time in the next
race, but I'm going to focus on increasing my weekly mileage a bit as
I've got the 200 mi relay race in a month.

The best part of the race was my wife running a PR by a minute!  She is
doing great.  We set a goal for her to reach, at which we will get her
a MP3 player as an incentive!

Keep running (frineds)...
- BK.

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

> Coach ~ I'm getting ready to run on a 6-person, 200 mi relay team.
> Any tips you might offer as we are all first timers to this type of
> experience.  There are 36 legs, averaging 10K... each of us will run
6
> legs.

BK ~ I placed a spreadsheet (Exchange.xls) in the files section that
you can download. Your team might find it helpful.
};9|

>   d.. Atlanta is not the only city that gives all their streets the
same
> name.

Coach~They have a bunch of Peachtrees up there too...LOL.  Thanks for
the recollections.

Jabber

Coach ~ I'm getting ready to run on a 6-person, 200 mi relay team.
Any tips you might offer as we are all first timers to this type of
experience.  There are 36 legs, averaging 10K... each of us will run 6
legs.

Congratulations on your team's finish.

(I'd appreciate any hints that would help us to) keep running...
- BK.

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

Mon: Inactive Rest.

Tue: Inactive Rest.

Wed: Inactive Rest.

Thu: Inactive Rest.

Fri: Inactive Rest.

Sat: Inactive Rest.

Sun: Easy Run; Neighborhood Loop; 4 miles 30:25(7:36) 74%PE; 81
w/83%, 75DP, 92FL, winds S @ 9. Below 65% = 3:27; 65-70% =3:37; 70-
75% = 5:31; 75-80% =14:35; Above 80% = 3:15.  Stress factor – fat,
out-of-shape, hot & humid.

06/12 -> 23.0 mi @ 7:58 64%PE (168.5 lbs) 452.9 mi YTD
06/05 -> 24.0 mi @ 8:00 69%PE (168.5 lbs)
05/29 -> 21.0 mi @ 8:03 68%PE (168.5 lbs)

1 week - Run for the Poor 5K
4 weeks - Beat the Heat 5K
5 weeks - Hoosier 200 (Relay)
13 weeks - Midwest 10K Championships?
14 weeks - USAF Half Marathon?

M - 4.0 mi in 32:26 (8:06) 59%PE. Treadmill. Survivor 1, Episode 1. 300
leg lifts. [knee]

T - 5.0 mi in 38:24 (7:40) 66%PE. 1 mi w/u, 3 mi at Tempo pace, 1 mi
c/d. Treadmill. Survivor 1, Espisode 2. Crunches and weights. [knee]

W - 4.0 mi in 32:36 (8:09) 63%PE. Treadmill. Survivor 1, Episode 3. 300
leg lifts. [knee]

H - 5.0 mi in 39:50 (7:58) 64%PE. Treadmill. Survivor 1, Episode 4.
Started taking Glucosamine HCL 750mg Chondroitin Sulfate 600mg Complex
once per day. [knee]

F - Vacation. Mammoth Caves tour. 300 leg lifts. [none]

S - Vacation. Lincoln's Birthplace tour. [none]

S - 5.0 mi in 40:08 (8:01) 66%PE. Treadmill. Survivor 1, Episode 5.
[none]

This was an easier week. I'm cutting back on the intensity for the sake
of me knee.  I will have to settle with doing my best with what I've
done for the upcoming 5K's.  It appears in looking at the standings
that I have a decent shot of winning my age group for a third time.
The only person ahead of me in this last race (which I did not run in)
won the whole thing.  He will likely win the overall if he runs in
enough races.

I'm going to continue to work on the knee, and look forward to the
Hoosier 200 mi relay race and figure out what my long term fitness
goals are going to be and where running fits into that.  I was hoping
to get a nice trail run in while at Mammoth Caves but it didn't work
out that way.

Keep running (the knee is feeling progressively better)...
- BK.

06/05 -> 24.0 mi @ 8:00 69%PE (168.5 lbs) 429.9 mi YTD
05/29 -> 21.0 mi @ 8:03 68%PE (168.5 lbs)
05/22 -> 24.1 mi @ 7:50 72%PE (167.5 lbs)

2 weeks - Run for the Poor 5K
5 weeks - Beat the Heat 5K
6 weeks - Hoosier 200 (Relay)
14 weeks - Midwest 10K Championships?
15 weeks - USAF Half Marathon?

M - 5.0 mi in 40:23 (8:04) 70%PE. [knee]

T - 5.0 mi in 38:37 (7:43) 77%PE. 1 mi w/u, 4x0.6mi (3:44.2 77%PE,
3:36.5 83%PE, 3:43.7 85%PE, 3:44.1 84%PE... avg = 3:42.1 82%PE) w/ ~150
recovery, 1 mi c/d. [knee]

W - Planned rest. Stretched.

H - 6.0 mi in 48:24 (8:04) 68%PE. Tried slightly different route home
on my Thursday night bus run... includes ~3.5 mi trail section which
felt easier on the knee, beautiful and more peaceful than avoiding
rocks and dodging traffic <smile>.  I will continue this new route on
Thursdays going forward.  Run was a little more stressful in the last
1.5 mi due to a local parade and having no where to run but on the
street (parade route, hee... hee...). [knee]

F - 4.0 mi in 32:31 (8:07) 65%PE. In preparation for the Hoosier 200,
I'm trying to do a late Thursday, early Friday combo to start preparing
for shorter recovery time once per week--was a little more stressful on
the knee. I talked with my brother [sports medicine background] about
my knee and I'm weighing his advice, and admittedly wrestling, but will
follow some of it and take it 1 day at a time. [knee]

S - 4.0 mi in 32:13 (8:03) 65%PE (treadmill). Thought I'd try the
treadmill this morning to reduce the pounding.  Felt better. [knee]

S - Planned rest.

This has been a tough week emotionally for me regarding my running.
The knee pain is manageable.  I don't know at this point in time if
this is just a short temporary thing or if this is the early signs of
something more chronic.  I've got some things to continue to do over
the next few weeks to determine that.

In the meantime, I've decided to cut back the type of speed work I've
been doing which will potentially eliminate my shot at my revised 5K
goal.  I will do more running on the treadmill for a couple of weeks,
do a tempo run with strides for my quality workout to try and maintain
any benefits I've gained through the more intense intervals I've been
running to get me through the two upcoming 5K's (Cinergy Challenge).  I
want to enjoy the Hoosier 200 and then I will have to seriously
evalutate what is next.  I will continue to work on the stretching... I
think that is helping to some degree.

Keep running (and taking it one day at a time)...
- BK.

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!