As mentioned before, I pulled a real stoopid stunt by sprinting at
max effort to the finish line during the Resolution Run on 1 January
and pulling a hamstring. The reason this was such a dumb stunt was
it was less than a week to my target event and I had not run
anything above marathon effort in a very long time. The resulting
hamstring and knee pain had me shut down for most of the week. I
decided to still take my chances at the Disney events and be happy
if I could just make it to the finish line of each race. After all
the entry fee was $180 and you never know who'll actually show up!

Saturday was the Half Marathon and the weather at the start at 6
a.m. was about 44º and windy. I had and elite number so I was lined
up at the very start with some truly fast youngster. About a dozen
were from Hanson's Olympic training program. The gun went off and so
did we, just under a ton of fireworks. I immediately felt a huge
burst of heat and later learned that it was generated by a fireball
(apparently caused by a fireworks malfunction). I ran this one with
a shortened stride to protect my injured parts. I guess it worked
because I wasn't passed by as many runners as I expected… although
half a gazillion runners passed me by. My plan as to run at marathon
effort, rather than half marathon effort, because of the two-day
race format. I also knew my injured parts would cause me lots of
stress. However, stress is stress and that drives one's HR up and
therefore dictates an appropriately slower pace. The first 10 miles
resulted in a 7:23 pace at 76%PE; after that I tried to target 80%PE
(my ½ marathon effort). My results indicate the THR change only kept
me going at the same pace (stress is stress). I finished in 1:36:55
(7:24 @ 79%Peavg), 247th out of 11,000+ finishers. Second place was
21+ minutes behind me. I guess nobody showed. I was also part of an
open mixed team for the team event; we place third (maybe second),
but I didn't score for the team (1st three only). Their finish was
very good considering we were all masters and the competition
wasn't!

Sunday was the full and the weather for the start was 10º cooler and
without the wind. I didn't have an elite number for the full (go
figure), but because of the split start, was still seeded at the
very front. While waiting for the gun I noticed another old geezer
who was eyeing me. I saw that he had a Goofy's Challenge bib number
on. That meant he had run the Half as well. I decided he must not be
very competitive, or was in an older division, because I knew I had
won mine in the Half. I later learned he was only 61.

The gun went off and I went out much slower than the day before. I
stopped shortly thereafter to adjust the protective sleeve I was
wearing on my knee and continued on my way. This was not going to be
a fun trip! I reached mile 10 in 1:17:15 (7:44 @ 74%PE) and the half
in 1:42:09; having slowed to an 8:02 pace at the same effort. It was
about this time I started having trouble keeping my HR at target. It
seemed that my legs were not going to do the job I had hoped for. I
slowed down to an 8:17 pace (same effort) by mile 20. I decided to
try and pick it up from this point and ended up finishing in 3:31:46
(8:05 @ 75%PEavg) for the day. This was good enough for 441st out of
10,000+ finishers; second place was 20+ minutes back... once again
nobody showed! I was part of a men's masters' team for this event's
team competition. We won and I scored for the team, despite my poor
results!

Bottom Line ~ I survived!
};9)

Wow, congratulations!

-
>
> Sat: Disney Half Marathon – 13.1 miles, mostly flat roads in 1:13:45
(7:24);
> 79%PEavg. Slacker Factor: Hamstring & knee. 1st in 65-69 Div anyway.
>
> Sun: Disney Marathon – 26.2 miles, mostly flat roads in 3:31:46 (8:05);
> 75%PEavg. Slacker Factor: Hamstring & knee. 1st in 65-69 Div anyway;
also
> 1st in Master's Team Div.
>
> }:9|
>

Congratulations Maddog, Ms Maddog and Jabberdawg.  Quite an accomplishment to
run
both - but your places are even more impressive. Looking forward to race report
when you
return.  Enjoy Disney World.

Today I ran the Ocean Isle Half Marathon.  I did not taper or target
this race and continued to run all week (all in preparation of my
target race Gasparilla Jeep Challenge at the end of February).

In addition to tired legs, I also was fighting a nasty head cold and
my asthma was bothering me due to cold weather (I know a real whine
fest at this point!)

Mile splits are as follows:

1) 6:38
2) 6:47
3) 6:55
4) 6:58
5) 6:58
6) 6:52
7) 6:56
8) 7:05 (water)
9) 6:55
10) 7:10 (hamstring)
11) 7:10 (hamstring and calf cramp)
12) 7:39 (big cramp in calf had to stop and stretch it)
13) 7:21
.1) :44 (limped in)

Watch time was 1:32:11 and clock time was 1:32:13

Overall 10th and 3rd in the 40-44 age group but 2nd for hardware
trophy.

My masters PR is an official 1:32:11 so despite the tired legs, the
cramps, hamstrings, head cold and asthma I ran fairly good.

Overall I feel pretty good and on track for Gasparilla.

Enjoy the day everyone.

Kurt

Congratulations Coach,  Jabberdawg & Ms Maddog.  I will let you guys give the
report, but
another first and impressive time considering a marathon tomorrow. Is Ms Maddog
doing
the race & a half challenge?

This is a testamonial to Coach's post about using the calendar and
database tools.  They are useful for planning and tracking workouts as
well as motivating and fun to enter data or browse others' entries.

My plan for today was 7 miles, but my son is home from college and I
joined him up for lunch while his car was in shop.  Missed my prime
running time!  Would have been so easy to skip the run and list
another inactive rest day. But one of my goals was to be more
consistent in 2006, especially reducing inactive days. So, now the
goal has been posted and using the calendar and database everyone
would know if I cheat myself, not to mention disappoint the coach so
early in the year.

Argghhh - its raining and will be dark before finishing, but off I go.
After a bit, the rain is refreshing and I feel great having gotten out
and beaten the first distraction to my goals. Felt so good I wanted to
share the experience with you. Thanks for reading and give the
database a try.

Coach/Jabber,

Good luck on the Goofy's challenge.  I look forward to those race
reports.  39.3 miles of racing is pretty amazing!

Kurt

01/01 -> 11.0 mi @ 8:37 64%PE (172.5) 814.7 mi for 2005
12/25 -> 25.0 mi @ 8:31 68%PE (170.0)
12/18 -> 22.0 mi @ 8:35 67%PE (172.5)

18 weeks - Flying Pig (Half?) Marathon

-----
Pig Mile 8 - Has a climb with a short detour through a small lookout
that provides a gourgous view of the OH River and in years past has
hosted a few risers of barbershop quartet singers singing old time
boating tunes... one of my favorite spots on the course... certainly
one of the more memorable.  Drink up and fuel up as you catch the view
and take in a few sounds.  After exiting this little detour, you climb
a little longer with only one more mile to climb before you crest the
course and head downhill to the finish...
-----

M - 5.0 mi in 42:18 (8:27) at 65%PE. Ran on the treadmill waring a
tight knee brace. [knee]

T - Planned off day

W - 3.0 mi in 25:33 (8:31) at 63%PE. Ran without brace on the
treadmill.  Planned 5.0, but after 3.0 I had enough discomfort.  Iced
it afterwards.  [knee]

H - I was hoping the knee would "magically" feel better so I could get
some longer mileage in, but didn't happen.  Did some stretching. [knee]

F - Day off, didn't get to run again.  Iced, stretched. [knee, sinuses]

S - Forced to rest again.  Iced, stretched. [knee]

S - Planned off day

The knee has been a growing problem and concern.  I'm setting my sites
on running the Half in May, with the option to change my mind if I feel
better.  I don't see a Cincinnati Half being offered in April this
year, so I might have to look for another race to do a test run.

Stretching, my hamstrings, quads, and calves is key to taking some
strain off of my knee.

First year since 2001, I didn't break 1000 mi.

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

Coach, that is a great photo of your client.  Form looks good.  I found
the picture of the gentleman behind her interesting also.  Looks like
both feet are off and his legs appear to be coming across each other.

Always nice to see photo's of your clients doing well.

Kurt

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <ManiacMutt@M...>
wrote:
>
>
> Today's home photo is of Tina, one of my clients, starting the year
> off with an Overall Lady Masters win. A post-race photo is at
> http://www.fleetfeetatlanta.com/mizuno.htm
> };9)
>

2005 was a humbling and ultimately disappointing running year for me.
I started off the year doing really well only to be met with a two week
flu virus, my first DNF (did not finish) and a chronic knee problem
that limited my ability to pursue my goals for the year.

2005 was a sabbatical year from marathon training for me.  I planned on
reducing mileage and focusing on shorter races and speed.  I hoped to
break the 18:00 min barrier in the 5K, then I went for 18:30, and then
breaking 19:00 as problems continued to limit progress.  I didn’t even
come close to breaking 19:00.  However, I did three-peat and win my AG
in the Cinergy Challenge which introduced a new race on a very hilly
and challenging course and finished the series on a brutally hot/humid
day.  I also hoped to break 40:00 in the 10K this past year, but like
my 5K goal, chronic challenges dowsed that goal as well.

The big race of the year was a fun and challenging relay race, the
Hoosier 200.  I participated on an ultra team (each of us ran 6 legs)…
but the course and our miscalculated preparations resulted in my first
DNF of my life.  I was physically and emotionally spent after this
event and my lack of running the following two months is proof of that.

At this point, I decided to cancel the rest of the year’s racing
schedule and focus on doing some maintenance and rest up before
considering of a spring ’06 marathon was in the cards.

I started base training for the Flying Pig on October 10th, officially
ending my sabbatical.  I incorporated lots of stretching, yoga,
pilates, and strength exercises to compliment my running.  The main
focus was to rehab the knee and improve much needed flexibility.

I made satisfactory progress up to the end of November, when I opted
for out patient surgery that I had been putting on hold for a while.
After coming back from the surgery, my knee gave out on me at the end
of a long run and I am still in the process of recovering.

My running has been significantly limited by the knee discomfort.  It
has caused me to seriously count the cost of training for the Flying
Pig Marathon.  After much consideration, I have decided that I am
mentally preparing for the half marathon with the slight possibility
that I could be ready for a marathon.  However, this week marks the
planned start of quality training sessions and I am not ready, so any
hopes of attempting one last shot at a BQ is essentially null and void
at this point… so BkBQ or Bust at the Pig in ’06 is essentially bust.

I’ve been icing my knee daily.  I have not been able to run for half a
week now, and will start back up slowly with less mileage and a focus
on stretching my calves, hamstrings, and quads which are putting a lot
of tension/strain on my knee right now.

My sights are set on running in the Cincinnati and Flying Pig Half
Marathons.  I don’t know how much serious running I will plan beyond
that.  Some potential options are turning to triathlons, kayaking,
and/or hiking… but serious, competitive running is probably not in my
future.  It has been an emotional wrestling match coming to this
conclusion.  Part of me is torn after 20+ years of running, and part of
me is excited about the opportunity for other passions of mine to
receive more attention than they have been given until now.  It will
also be nice to be able to walk up/down stairs without pain and
discomfort (I hope!).

(These are my thoughts right now going into 2006.  I hope, for now, to)
keep running (until summer)…
- BK.
BkBQ is a Bust at the Pig in ’06
Disappointed, but not down

Today's home photo is of Tina, one of my clients, starting the year
off with an Overall Lady Masters win. A post-race photo is at
http://www.fleetfeetatlanta.com/mizuno.htm
};9)

> as a complaining knee has joined the hamstring strain. I only made
> it 20 yards into my morning run and knew I better call it a day.

Coach ~ I can certainly relate to this.  I too have been struggling
with an aggrevated knee problem that has forced me to call it a "few
days".  More on this later.

(Hang in there and) keep running...
- BK.

Coach, interesting website and I played with it a bit.  Currently I
am a good local/regional performer (consistent with my own
perception).  It also is fun to play with to see what it takes to be
a good national performer.

So much work to do and so little time!

Thanks for the link.

Kurt

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay"
<ManiacMutt@M...> wrote:
>
>>
> Here's how to apply my definition of good to your performances:
> Go to the following website, scroll to the bottom of the page and
> figure out your age-performance percentile.
> http://www.emaa92.ca/46428.htm
>
> 70% = A good local/regional performer
> 80% = A good national performer
> 90% = a good international performer

Noakes is usually very good but this statement by him seemed very anecdotal.
He mainly referenced one ultra runner and how quickly he declined as he hit
his 60s. As you say, you and many others are proof the decline does not have
to occur.

Thanks for sharing, KenW
----- Original Message -----
From: "Jim Duguay" <ManiacMutt@...>
To: <CoachMadDogBytes@yahoogroups.com>
Sent: Monday, January 02, 2006 6:32 PM
Subject: Re: [Coach MadDog Bytes] Durty Details [12/26-01/01]


Ken ~ I suspect the stated opinions, "Performance usually declines
at a fairly standard rate as we age," "If you have raced hard in
your early years and/or raced a lot of marathons and ultras, your
performance will decline faster," and  "We only have about 15 years
of hard racing in us," are wrong and not supported by facts and/or
appropriate studies! If this were true the numerous five to ten
years younger non-marathon athletes, who were faster than me ten
years ago, would still be faster. most (at least many) are not!

I also suspect his version of `hard' does not meet the subject
(aging) criteria. It's like when my doctors told me my competitive
running days were over because they thought 75+ marathons had been
too hard on my knees (I'm still making liars out of them). Hard(?)
early years and/or lots of marathons and ultras properly trained for
do not wear your parts out (implied by the above statements). They
can actually make you stronger, providing you train appropriately
(hard-easy concept) and you maintain true mental toughness about how
you should continue to train. Each time we properly stress our parts
they adapt and recover faster and stronger than they were before.
This is not an age issue; it's Mother Nature's way of protecting us
and, unlike those seeking excuses, she never quits or gives up
because of your age.

Examples: Studies have proven that the body adapts to training on
hard surfaces (concrete) by providing additional knee cushioning,
while training on soft surfaces (dirt) does not because the trail is
providing the cushioning for you. Similar studies have also proven
this to be true for 80+ year olds. Regular weight bearing exercise
improved their muscle strength and elasticity immensely. Hint: The
same thing is true about running shoes (ask JabberDog about his
experience with this one). Another classic flaw is when they
wouldn't allow women to compete at the marathon distance. The logic
being women were not strong enough.

When they started Social Security, they set the retirement age at 62-
65. Why? Because, at the time, people usually expired in their mid
sixties. Now we're expected to live much longer and Social Security
is in trouble! Why? We're constantly becoming smarter about how we
should take care of ourselves!

As proven by many -- many times before, "we're all different and
what happens to one doesn't happen to all." I therefore suggest
there is no set time rule relative to one's decline and that smart
training is the key to improving and maintaining muscle elasticity
and competitive longevity regardless of one's age.

Bottom Line ~ Loss of proper training is an excuse not a solution.
};9|







Yahoo! Groups Links

Ken ~ I suspect the stated opinions, "Performance usually declines
at a fairly standard rate as we age," "If you have raced hard in
your early years and/or raced a lot of marathons and ultras, your
performance will decline faster," and  "We only have about 15 years
of hard racing in us," are wrong and not supported by facts and/or
appropriate studies! If this were true the numerous five to ten
years younger non-marathon athletes, who were faster than me ten
years ago, would still be faster… most (at least many) are not!

I also suspect his version of `hard' does not meet the subject
(aging) criteria. It's like when my doctors told me my competitive
running days were over because they thought 75+ marathons had been
too hard on my knees (I'm still making liars out of them). Hard(?)
early years and/or lots of marathons and ultras properly trained for
do not wear your parts out (implied by the above statements). They
can actually make you stronger, providing you train appropriately
(hard–easy concept) and you maintain true mental toughness about how
you should continue to train. Each time we properly stress our parts
they adapt and recover faster and stronger than they were before.
This is not an age issue; it's Mother Nature's way of protecting us
and, unlike those seeking excuses, she never quits or gives up
because of your age.

Examples: Studies have proven that the body adapts to training on
hard surfaces (concrete) by providing additional knee cushioning,
while training on soft surfaces (dirt) does not because the trail is
providing the cushioning for you. Similar studies have also proven
this to be true for 80+ year olds. Regular weight bearing exercise
improved their muscle strength and elasticity immensely. Hint: The
same thing is true about running shoes (ask JabberDog about his
experience with this one). Another classic flaw is when they
wouldn't allow women to compete at the marathon distance. The logic
being women were not strong enough.

When they started Social Security, they set the retirement age at 62-
65. Why? Because, at the time, people usually expired in their mid
sixties. Now we're expected to live much longer and Social Security
is in trouble! Why? We're constantly becoming smarter about how we
should take care of ourselves!

As proven by many -- many times before, "we're all different and
what happens to one doesn't happen to all." I therefore suggest
there is no set time rule relative to one's decline and that smart
training is the key to improving and maintaining muscle elasticity
and competitive longevity regardless of one's age.

Bottom Line ~ Loss of proper training is an excuse not a solution.
};9|

Noake's point is that performance follows a fairly standard rate of decline
as we age. However, if you have raced hard in your early years, and/or raced
a lot of marathons and ultras, your performance will decline faster.
Specifically, he implies we only have about 15 years of hard racing in us,
after that, the muscle elasticity will start to fail faster.

Ken
----- Original Message -----
From: "Jim Duguay" <ManiacMutt@...>
To: <CoachMadDogBytes@yahoogroups.com>
Sent: Monday, January 02, 2006 2:15 PM
Subject: Re: [Coach MadDog Bytes] Durty Details [12/26-01/01]


--- In CoachMadDogBytes@yahoogroups.com, "Ken Woody" <kenwoody@b...>
wrote:
<snip>

> One of the most interesting I read last night suggested that every
runner
> really only has about 15 "good" years of running in them, then
they will
> start to decline fairly rapidly. Sounds like that is clearly at
odds with
> your beliefs...

Ken ~ Did Noake define the meanings of good and rapid decline to put
his statement into proper context? Using myself as an example: I
feel I was a good marathoner in my 50s (sub 2:50s); I'm much slower
now that I'm in my late 60s (3:03 in 2004). However, I still feel
like I'm a good performer (despite a year of numerous injuries)
based upon my division (65-69) performances, age graded results and
national ranking - see
http://www.active.com/rankings/fastest_times.cfm

Here's how to apply my definition of good to your performances:
Go to the following website, scroll to the bottom of the page and
figure out your age-performance percentile.
http://www.emaa92.ca/46428.htm

70% = A good local/regional performer
80% = A good national performer
90% = a good international performer
}:9|








Yahoo! Groups Links

--- In CoachMadDogBytes@yahoogroups.com, "Ken Woody" <kenwoody@b...>
wrote:
<snip>

> One of the most interesting I read last night suggested that every
runner
> really only has about 15 "good" years of running in them, then
they will
> start to decline fairly rapidly. Sounds like that is clearly at
odds with
> your beliefs...

Ken ~ Did Noake define the meanings of good and rapid decline to put
his statement into proper context? Using myself as an example: I
feel I was a good marathoner in my 50s (sub 2:50s); I'm much slower
now that I'm in my late 60s (3:03 in 2004). However, I still feel
like I'm a good performer (despite a year of numerous injuries)
based upon my division (65-69) performances, age graded results and
national ranking – see
http://www.active.com/rankings/fastest_times.cfm

Here's how to apply my definition of good to your performances:
Go to the following website, scroll to the bottom of the page and
figure out your age-performance percentile.
http://www.emaa92.ca/46428.htm

70% = A good local/regional performer
80% = A good national performer
90% = a good international performer
}:9|

Very interesting. I'm re-reading, or rather reading the latest edition, of
Noake's Lore of Running. He shares some interesting new theories on Max HR
and the limitations on performance.

One of the most interesting I read last night suggested that every runner
really only has about 15 "good" years of running in them, then they will
start to decline fairly rapidly. Sounds like that is clearly at odds with
your beliefs, and based on the records I saw near your name, perhaps with
your actual performance.

ken
----- Original Message -----
From: "Jim Duguay" <ManiacMutt@...>
To: <CoachMadDogBytes@yahoogroups.com>
Sent: Monday, January 02, 2006 1:17 PM
Subject: Re: [Coach MadDog Bytes] Durty Details [12/26-01/01]


> --- In CoachMadDogBytes@yahoogroups.com, "Ken Woody" <kenwoody@b...>
> wrote:
>
> <snip> I take
>> it you are more in the Benson camp than others.
>
> Ken ~ Roy and I are very good friends, but there are several
> concepts he and I are at odds about. He believes one's Max Heart
> Rate (MHR) goes down each year. I believe it's fixed by genetics and
> only one's ability to reach it might be compromised as they become
> older. He has his athletes try to mix effort, pace, and smarts. Mine
> mix smarts and effort only. Run the correct workout or race at the
> correct effort and let your pace be whatever it becomes. It might
> end up being better than you thought!
>
>> You're PE is (Max HR - Resting HR) x % of PE + Resting HR? Is that
> correct?
>
> Yup.
>
>> That's the method I currently use. so for me, at 45 YO, with a max
> HR of
>> 184, and a resting HR of 54. So for a 80%PE is 158. Correct?
>
> You got it.
> };9)
>
>
>
>
>
>
>
> Yahoo! Groups Links
>
>
>
>
>
>

--- In CoachMadDogBytes@yahoogroups.com, "Ken Woody" <kenwoody@b...>
wrote:

<snip> I take
> it you are more in the Benson camp than others.

Ken ~ Roy and I are very good friends, but there are several
concepts he and I are at odds about. He believes one's Max Heart
Rate (MHR) goes down each year. I believe it's fixed by genetics and
only one's ability to reach it might be compromised as they become
older. He has his athletes try to mix effort, pace, and smarts. Mine
mix smarts and effort only. Run the correct workout or race at the
correct effort and let your pace be whatever it becomes. It might
end up being better than you thought!

> You're PE is (Max HR - Resting HR) x % of PE + Resting HR? Is that
correct?

Yup.

> That's the method I currently use. so for me, at 45 YO, with a max
HR of
> 184, and a resting HR of 54. So for a 80%PE is 158. Correct?

You got it.
};9)

Thanks Jim, that helps. Having gone back and read many of your posts, I take
it you are more in the Benson camp than others. I apologize if I have
unfairly categorized you, just trying to find a standard I understand for
comparison.

You're PE is (Max HR - Resting HR) x % of PE + Resting HR? Is that correct?
That's the method I currently use. so for me, at 45 YO, with a max HR of
184, and a resting HR of 54. So for a 80%PE is 158. Correct?

Ken

Ken ~ Welcome to the Pack!

Some of us use the "Calendar" function of the website to analyze
similar runs for various reasons.
i.e. One might run the same workout at what appears to be the same
time/pace/distance/effort with different results. Why? Was it an
improvement, backslide, whatever? The weather's effect might explain
why the comparison results were so different.
We therefore include what the weather was during each workout (59º
w/ 44% humidity, 36º dewpoint, which feels like 60º - usually the
chill factor). I don't include this when I post my weekly "Durty
Details" synopsis because I've got the info in the Calendar and it's
of no use to other in the Pack who might be motivated by the report.
};9|






Yahoo! Groups Links

During yesterday's event I saw there was a youngster wearing Mizuno
(my sponsor) stuff in front of me who competes for a local running
store (not Fleet Feet). We essentially had on the same uniform, but
with different graphics. I noticed during the event that he was
constantly looking over his shoulder to see where I was. This
eventually pissed me off, go figure; after all I'm 20+ years older
than him! I decided to play with him.

Each time we came to a downhill I would move out of his line of
sight and close the gap between us, then loose the gain on the next
uphill (I'm a terrible uphill runner). The last ¼ mile or so is a
very good downhill and I took him out. He looked at me as I flew by
and stated, "I can't believe it!" It was a stupid stunt for me to
pull as 100 yards before finish line I strained the same hamstring I
tweaked a couple of weeks ago.

I am paying for this totally egotistical act big-time this morning,
as a complaining knee has joined the hamstring strain. I only made
it 20 yards into my morning run and knew I better call it a day.
Hopefully it will heal before this weekend's Goofy Challenge!

Bottom Line ~ Breakdowns are the reward for foolhardiness.
};9(

--- In CoachMadDogBytes@yahoogroups.com, "Ken Woody" <kenwoody@b...>
wrote:

<snip> Would you mind deciphering your post for me now?
>
> "59 w/44%, 36DP, 60FL" - what does this mean?

Ken ~ Welcome to the Pack!

Some of us use the "Calendar" function of the website to analyze
similar runs for various reasons.
i.e. One might run the same workout at what appears to be the same
time/pace/distance/effort with different results. Why? Was it an
improvement, backslide, whatever? The weather's effect might explain
why the comparison results were so different.
We therefore include what the weather was during each workout (59º
w/ 44% humidity, 36º dewpoint, which feels like 60º - usually the
chill factor). I don't include this when I post my weekly "Durty
Details" synopsis because I've got the info in the Calendar and it's
of no use to other in the Pack who might be motivated by the report.
};9|

Thanks, that helps. Would you mind deciphering your post for me now?

"59 w/44%, 36DP, 60FL" - what does this mean? I do have a fairly decent
knowledge of running and training terms and use a HR monitor and a Garmin
Forerunner.

KenW
----- Original Message -----
From: "jabberdogrunner" <no_reply@yahoogroups.com>
To: <CoachMadDogBytes@yahoogroups.com>
Sent: Monday, January 02, 2006 7:26 AM
Subject: Re: [Coach MadDog Bytes] Durty Details [12/26-01/01]


Ken~ME stands for Marathon Effort and PE is Perceived Effort
(obtained by using a heart-rate monitor).  Slacker factor is
something that may impede a workout.

Jabber

--- In CoachMadDogBytes@yahoogroups.com, "Ken Woody" <kenwoody@b...>
wrote:
>
> I'm new to the forum and not quite clear on what all the jargon
means. Is there a guide somewhere?
>
> I'm guessing the ME intervals are Muscular Endurance intervals to
get you ready for the Orlando Marathon? 70%PE is 70% Perceived
Exertion? Not sure about the slacker factor, maybe a reason for not
doing as well as expected?
>
> KenW
>   ----- Original Message -----
>   From: Coach MadDog
>   To: Theroadsscholar@Yahoogroups. Com ;
CoachMadDogBytes@yahoogroups. com
>   Sent: Sunday, January 01, 2006 1:57 PM
>   Subject: [Coach MadDog Bytes] Durty Details [12/26-01/01]
>
>
>   Target: Goofy's Race and a Half Challenge (7&8 Jan).
>   65-69 Div Results: Click here
>
>   Week in Review: 52.7 miles over 7 days (67.9 over 6 days prev
week), endurance strength at 62 mpw (68 prev week); 8:01 avg. pace
(8:12 prev week); 66%PEavg (64 prev week). 7 miles ytd (2,900.2 for
2005). Weight 131 lbs (131.5 prev week); Body fat = 7.5% (8 prev
week).
>
>   Mon: Recovery - 6.1 miles, flat trail & road in 49:36 (8:08); 65%
PEavg. Slacker Factor: None.
>
>   Tue: Goofy's ME Intervals - 8.1 miles, flat trail & road in
1:01:14 (7:34); 70%PEavg. Slacker Factor: None. 4 X mile (7:08 @ 77%
THR) w/ ¼ mile recoveries (1:46 avg).
>
>   Wed: Goofy's Recovery - 8.1 miles, flat trail & road in 1:07:38
(8:21); 62%PEavg. Slacker Factor: 100% humidity kept fogging up my
glasses so I couldn't see where I was going. I ended up bumping into
some very lovely ladies as a result (my excuse & I'm sticking to it)!
>
>   Thu: Easy Run - 7.1 miles, mostly flat road in 58:33 (8:15); 57%
PEavg. Slacker Factor: None.
>
>   Fri: Active Rest - 4.1 miles, flat trail & road in 34:496
(8:29); 63%PEavg. Slacker Factor: None.
>
>   Sat: Middle Distance Run - 12.2 miles, flat trail & road in
1:43:06 (8:27); 61%PEavg. Slacker Factor: Shoulder/Back.
>
>   Sun: Goofy's Hangover Recovery - 7 miles, including the
Resolution Run 5 Miler. Slacker factor: Hills & hangover. I ran this
very challenging event above my planned marathon effort (81%PEavg);
finished in 34:47 (6:57), 1:02 faster than November's 5 Miler, on
the same course & at the same effort level. Strained hamstring 100
yds before finish line! 1st in 65-69 Div. anyway.
>
>   }:9|
>
>
>
> -------------------------------------------------------------------
-----------
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>
>     a..  Visit your group "CoachMadDogBytes" on the web.
>
>     b..  To unsubscribe from this group, send an email to:
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>
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Yahoo! Groups Links

Short-term Goal ~ Goofy's Challenge – Disney World.
Long-term Goal ~ Chattahoochee Road Runners 10K.

Mon: Easy Run; Neighborhood Loop; 4 miles 26:56(6:44) 64%PE; 45
w/65%, 34DP, 39FL, winds WNW @ 9. Stress factor – none.

Tue: Easy Run; The Hooch; 8.1 miles 53:48(6:38) 68%PE; 63 w/41%,
39DP, 63FL, winds SSW @ 5. Stress factor – none.

Wed: Revolver Run; Neighborhood Loop; 4 miles 26:50(6:42) 64%PE; 61
w/82%, 55DP, 61FL, winds SSW @ 5. Stress factor – none.

Thu: Easy Run; Fleet Feet; 7 miles 58:33(8:21) 50%PE; 45 w/75%,
36DP, 39FL, winds WNW @ 10.  Stress factor – none.  W/ Coach.

Fri: Easy Run; The Hooch; 10.1 miles 1:08:03(6:44) 67%PE; 59 w/44%,
36DP, 60FL, winds SSW @ 4. Stress factor – none.

Sat: Middle-Distance Run; The Hooch; 14.2 miles 1:54:30(8:03) 58%PE;
48 w/93%, 46DP, 46FL, winds WNW @ 6. Stress factor – none.  W/ Coach.

Sun: Inactive Rest.

Tapering Phase: 47.4 miles (2,224.2 YTD); 7:12vg. pace; 62%PE avg.
(Improved). Body weight 148lbs.

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

Ken~ME stands for Marathon Effort and PE is Perceived Effort
(obtained by using a heart-rate monitor).  Slacker factor is
something that may impede a workout.

Jabber

--- In CoachMadDogBytes@yahoogroups.com, "Ken Woody" <kenwoody@b...>
wrote:
>
> I'm new to the forum and not quite clear on what all the jargon
means. Is there a guide somewhere?
>
> I'm guessing the ME intervals are Muscular Endurance intervals to
get you ready for the Orlando Marathon? 70%PE is 70% Perceived
Exertion? Not sure about the slacker factor, maybe a reason for not
doing as well as expected?
>
> KenW
>   ----- Original Message -----
>   From: Coach MadDog
>   To: Theroadsscholar@Yahoogroups. Com ;
CoachMadDogBytes@yahoogroups. com
>   Sent: Sunday, January 01, 2006 1:57 PM
>   Subject: [Coach MadDog Bytes] Durty Details [12/26-01/01]
>
>
>   Target: Goofy's Race and a Half Challenge (7&8 Jan).
>   65-69 Div Results: Click here
>
>   Week in Review: 52.7 miles over 7 days (67.9 over 6 days prev
week), endurance strength at 62 mpw (68 prev week); 8:01 avg. pace
(8:12 prev week); 66%PEavg (64 prev week). 7 miles ytd (2,900.2 for
2005). Weight 131 lbs (131.5 prev week); Body fat = 7.5% (8 prev
week).
>
>   Mon: Recovery - 6.1 miles, flat trail & road in 49:36 (8:08); 65%
PEavg. Slacker Factor: None.
>
>   Tue: Goofy's ME Intervals - 8.1 miles, flat trail & road in
1:01:14 (7:34); 70%PEavg. Slacker Factor: None. 4 X mile (7:08 @ 77%
THR) w/ ¼ mile recoveries (1:46 avg).
>
>   Wed: Goofy's Recovery - 8.1 miles, flat trail & road in 1:07:38
(8:21); 62%PEavg. Slacker Factor: 100% humidity kept fogging up my
glasses so I couldn't see where I was going. I ended up bumping into
some very lovely ladies as a result (my excuse & I'm sticking to it)!
>
>   Thu: Easy Run - 7.1 miles, mostly flat road in 58:33 (8:15); 57%
PEavg. Slacker Factor: None.
>
>   Fri: Active Rest - 4.1 miles, flat trail & road in 34:496
(8:29); 63%PEavg. Slacker Factor: None.
>
>   Sat: Middle Distance Run - 12.2 miles, flat trail & road in
1:43:06 (8:27); 61%PEavg. Slacker Factor: Shoulder/Back.
>
>   Sun: Goofy's Hangover Recovery - 7 miles, including the
Resolution Run 5 Miler. Slacker factor: Hills & hangover. I ran this
very challenging event above my planned marathon effort (81%PEavg);
finished in 34:47 (6:57), 1:02 faster than November's 5 Miler, on
the same course & at the same effort level. Strained hamstring 100
yds before finish line! 1st in 65-69 Div. anyway.
>
>   }:9|
>
>
>
> -------------------------------------------------------------------
-----------
>   YAHOO! GROUPS LINKS
>
>     a..  Visit your group "CoachMadDogBytes" on the web.
>
>     b..  To unsubscribe from this group, send an email to:
>      CoachMadDogBytes-unsubscribe@yahoogroups.com
>
>     c..  Your use of Yahoo! Groups is subject to the Yahoo! Terms
of Service.
>
>
> -------------------------------------------------------------------
-----------
>

----- Original Message -----

From: Coach MadDog

To: Theroadsscholar@Yahoogroups. Com ; CoachMadDogBytes@yahoogroups. com

Sent: Sunday, January 01, 2006 1:57 PM

Subject: [Coach MadDog Bytes] Durty Details [12/26-01/01]

Target: Goofy’s Race and a Half Challenge (7&8 Jan).
65-69 Div Results: Click here

Week in Review: 52.7 miles over 7 days (67.9 over 6 days prev week), endurance strength at 62 mpw (68 prev week); 8:01 avg. pace (8:12 prev week); 66%PEavg (64 prev week). 7 miles ytd (2,900.2 for 2005). Weight 131 lbs (131.5 prev week); Body fat = 7.5% (8 prev week).

Mon: Recovery – 6.1 miles, flat trail & road in 49:36 (8:08); 65%PEavg. Slacker Factor: None.

Tue: Goofy’s ME Intervals - 8.1 miles, flat trail & road in 1:01:14 (7:34); 70%PEavg. Slacker Factor: None. 4 X mile (7:08 @ 77%THR) w/ ¼ mile recoveries (1:46 avg).

Wed: Goofy’s Recovery – 8.1 miles, flat trail & road in 1:07:38 (8:21); 62%PEavg. Slacker Factor: 100% humidity kept fogging up my glasses so I couldn’t see where I was going. I ended up bumping into some very lovely ladies as a result (my excuse & I’m sticking to it)!

Thu: Easy Run – 7.1 miles, mostly flat road in 58:33 (8:15); 57%PEavg. Slacker Factor: None.

Fri: Active Rest – 4.1 miles, flat trail & road in 34:496 (8:29); 63%PEavg. Slacker Factor: None.

Sat: Middle Distance Run – 12.2 miles, flat trail & road in 1:43:06 (8:27); 61%PEavg. Slacker Factor: Shoulder/Back.

Sun: Goofy’s Hangover Recovery – 7 miles, including the Resolution Run 5 Miler. Slacker factor: Hills & hangover. I ran this very challenging event above my planned marathon effort (81%PEavg); finished in 34:47 (6:57), 1:02 faster than November's 5 Miler, on the same course & at the same effort level. Strained hamstring 100 yds before finish line! 1st in 65-69 Div. anyway.

}:9|

2005 was a challenging year for me.  I ended up traveling 40 weeks in
the year and finding the time for running was challenging.  In some
ways it ended up beneficial for me as I was limited by time and did
more 2x a day running than I had ever done before.

The table below shows my change year over year in running:

Year # of Runs Total Miles Avg Run Distance
2005 329         1,825.15 5.547568
2004 285         1,683.90 5.908421

Most rewarding things for me was helping 2 1st steppers complete
their first 5K.   Additionally I helped in a small way my friend Jen
run 3 minutes faster in her 5K by having her do more speed work and
more importantly convincing her to believe in herself.

I won the Club overall male GP 2nd year in a row and 3rd year for the
age group.  I set new masters PR in the half marathon and the 8K.

Biggest disappointments were DNS at the Marine Corps Marathon (knee
injury) and not breaking 19 min in the 5K

I age up to the 45-49 age group this year but feel really good about
it.  Look forward to the new competition.

Goals for 2006:

Beat DOC in 5K
Run 18:45 in 5K (hopefully before Andyman does!)
Complete Jeep Challenge at Gasparilla under 3 hrs
Complete CMM half marathon under 1:30:00 and beat Marty (side bet is
cheesecake)
Stay injury free and continue to have fun running.

Enjoy the day everyone.

Kurt