Short-term Goal ~ Marine Corp Marathon (October 29, 2006).
Long-term Goal ~ ING Georgia Marathon (March 25, 2007).

Mon: Intervals; The Hooch; 10.1miles 1:13:04(7:14) 71%PE; 77 w/83%,
72DP, 87FL, winds ESE @ 5 w/ rain.  10 X ½ M @ 78%THR; ¼ M REC.
Stress factor – none.

Tue: Trail Run; Kennesaw Battlefield; 6 miles 41:56 (6:59) 70%PE; 84
w/51%, 63DP, 90FL, winds W @ 9.  Stress factor – none.

Wed: Recovery Run; Neighborhood Loop; 4 miles 33:59(8:29) 55%PE; 65
w/90%, 62DP, 67FL, winds calm.  Stress factor – none.

Thu: Strides; Fleet Feet / Holy Innocent's track; 8 miles 1:01:00
(7:37) 66%PE; 88 w/35%, 57DP, 89FL, winds N @ 5.  10 X 100m
Strides.  Stress factor – none.  W/ Coach, Tina, Chris, Chris,
Perry, Kim, Laura, Laurie & Kristin.

Fri: Active Rest; Neighborhood Loop; 4 miles 30:27(7:36) 61%PE; 63
w/89%, 60DP, 66FL, winds N @ 1.  Stress factor – none.

Sat: Long Run; The Hooch; 16.2 miles 2:06:28(7:48) 64%PE; Start – 68
w/88%, 64DP, 72FL, winds calm Finish - 77 w/69%, 65DP, 89FL, winds
ENE @ 3.  Stress factor – none.

Sun: Spacer Run; Neighborhood Loop; 4 miles 29:57(7:29) 61%PE; 72
w/68%, 61DP, 73FL, winds E @ 3.  Stress factor – none.

Maintenance Phase: 52.3 miles (649.3 YTD); 7:36 avg. pace; 64%PE
avg. (Improved). Body weight 156 lbs.

Decided to run the inaugural ING Georgia Marathon since Mizuno is
officially a sponsor.

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

LOL, no I am not hurt,thanks for asking. I took a weekend to do some
traveling(notice I never go anywhere)and ended up driving all day
friday and all day monday so no runs. I went to Salt lake City Utah to
drop off a friend and took a few days away as a small vacation. A
beautiful place to run to be sure.

I did get close to being injured last week, but was not even running
at the time, was playing at the beach and hurt my piriformis which has
been bothing my off and on for a few years now. I was trying to make a
milage goal of 140 miles in one week and I am sure I would have done
it with little trouble had the muscle not given me some trouble. I am
going to try one more time this year for a high milage week in october.

Ohnoohno1
John W.


--- In CoachMadDogBytes@yahoogroups.com, "nerunner77" <nhrunner@...>
wrote:
>
> I hope you are tapering and not hurt, John. I am not accustomed to
> seeing you post zeroes..hope all is well.
> vicki
>

06/25 - 174.0 lbs Swim = 1x, Bike 2x, Run 3x
06/18 - 175.5 lbs Swim = 2x, Bike 1x, Run 1x
06/11 - 176.0 lbs Swim = 2x, Bike 1x, Run 4x

M - Run 3.0 in 24:36 (8:12) at 66%PE. [none]

T - Rest.

W - Rest.

H - I took a personal day from work.  Swim (5:30AM), Run (6:15AM) and
Bike (9:30 AM).  It felt great to exercise and recharge the batteries.
Swim: 35 mins of focused Total Immersion drills.  Felt relaxed and
productive with how the swim training is going. Run: 4.0 mi in 30:57
(7:44) at 75%PE.  Bike 12.4 mi at 10.9 avg speed at an easy 34%PE.  Had
a great relaxing time biking with my wife and doing a good job of
listening, and enjoying some good quality time together.  [none]

F - Rest.

S - Bike: 17.2mi in 59:29 at 17.4 avg speed at 69%PE, followed by Run:
5.0 mi in 40:49 (8:09) at 78%PE on the new section of trail.  The bike
was crowded, lots of bikers and walkers on the trail.  I never felt
comfortable on teh run.  My form was from what I could see/sense smooth
and consistent and sustainable, but how I felt I never got in a
comfortable groove.  I would have had to walk to get HR down... even
after I was done I walked for awhile and the HR wouldn't come down???
[tired, hot, crowded]

S - Rest.

Another stressful week, but I had a great day on Thursday being at home
and exercising all morning.  Really enjoyed not being rushed and having
some personal time.

I ordered some new bike tires and a tri suit this week.  Both should
arrive next week... excited and looking forward to my choices.

Also getting ready for vacation the following week, so expect work to
be rough, family life busy, and training needed, but a potential
challenge.

I'm finally feeling like the weight is slowly coming down.  I'm feeling
good about that.  Looking forward to enjoying summer.

08/25 Run the City 8K (Dayton, OH)?
09/04 Mercy Metric 10K?
09/16 Hope Ride 32mi (Hope, IN)
09/24 Pineman Triathlon Sprint (Dear Creek state park)

Keep running...
- BK.

I hope you are tapering and not hurt, John. I am not accustomed to
seeing you post zeroes..hope all is well.
vicki

Target Event: Marine Corps Marathon (29 Oct)
65-69 Div Results: Click here

Current Training Goal ~ Build endurance

Week in Review: 62 miles over 7 days (58 over 7 days prev week), endurance strength at 49 mpw (36 prev week); 8:18 avg. pace (8:23 prev week); 65%PEavg (64 prev week). 1,255.9 miles ytd. Weight 127.5 lbs (128 prev week); Body fat = 8% (8.5 prev week).

·         Mon: Easy Run ~ 8.1 miles, flat trail & road in 1:05:39 (8:06); under 70% = 57:57, 70-75% = 7:42 for 65%PEavg. 75º w/ 61% humidity & 61º dewpoint. Slacker Factor: None.

·         Tue: Hills ~ 10.5 miles, hilly trails @ Kennesaw Battlefield in 1:27:22 (8:19); under 70% = 1:01:59, 70-75% = 25:23 for 66%PEavg. 77º w/ 55% humidity, 68º dewpoint. Slacker Factor: None.

·         Wed: Recovery Run ~ 4.1 miles, flat trail & road in 34:35 (8:26); all under 70% @ 58%PEavg. 81º w/ 58% humidity & 64º dewpoint. Slacker Factor: None.

·         Thu AM: Easy Run ~ 6.1 miles, flat trail & road in 49:45 (8:09); under 70% = 34:44, 70-75% = 15:01 for 66%PEavg. 90º w/ 36% humidity & 59º dewpoint. Slacker Factor: Air pollution (Condition Red) had me hacking.

·         Thu PM: Easy Run ~ 6 miles, on rolling road & track in 49:18 (8:13); under 70% = 45:09, 70-75% = 4:09 for 62%PEavg. 96º w/ 36% humidity & 63º dewpoint. Slacker Factor: Demo'd how to do strides for new clients.

·         Fri: Active Rest ~ 4.1 miles, flat trail & road in 34:23 (8:18); All under 70% @ 59%PEavg. 82º w/ 62% humidity & 68º dewpoint. Slacker Factor: None.

·         Sat: Easy Run ~ 8.1 miles, flat trail & road in 1:08:04 (8:24); under 70% = 53:00, 70-75% = 15:04 for 66%PEavg. 73º w/ 83% humidity & 68º dewpoint. Slacker Factor: None.

·         Sun: Middle Distance Run ~ 15 miles, down & back on hilly Peachtree course, in 2:04:45 (8:19); under 70% = 38:51, 70-75% = 1:17:19, 75-80% = 8:26, 80-85% = 0:10, for 70%PEavg. 75º w/ 83% humidity & 70º dewpoint. Slacker Factor: None.

}:9)

Short-term Goal ~ Marine Corp Marathon.
Long-term Goal ~ Pending.

Mon: Intervals; The Hooch; 8.1miles 59:51(7:23) 73%PE; 88 w/39%,
62DP, 90FL, winds W @ 5.  8 X ½ M @ 78%THR; ¼ M REC Stress factor –
none.

Tue: Trail Run; Kennesaw Battlefield; 9 miles 1:12:55 (8:06) 72%PE;
93 w/35%, 63DP, 97FL, winds NW @ 9.  Stress factor – heat.

Wed: Recovery Run; Neighborhood Loop; 4 miles 32:35(8:08) 58%PE; 68
w/79%, 61DP, 69FL, winds calm.  Stress factor – none.

Thu: Strides; Fleet Feet / Holy Innocent's track; 9 miles 1:04:59
(7:13) 67%PE; 84 w/57%, 63DP, 85FL, winds WNW @ 5.  Stress factor –
none.  W/ Coach, Tina, Skip, Chris, Perry, Kim, Laura & Lori.

Fri: Recovery Run; Neighborhood Loop; 4 miles 32:14(8:03) 59%PE; 72
w/80%, 65DP, 75FL, winds calm.  Stress factor – none.

Sat: Endurance Run; The Hooch; 17.2 miles 2:21:47(8:14) 61%PE;
Start – 70 w/93%, 68DP, 74FL, winds E @ 3 Finish - 82 w/56%, 65DP,
83FL, winds SE @ 3.  Stress factor – none. W/ Coach.

Sun: Recovery Run; Neighborhood Loop; 4 miles 32:04(8:01) 58%PE; 70
w/88%, 66DP, 73FL, winds calm.  Stress factor – none.

Maintenance Phase: 55.3 miles (597.0 YTD); 7:52 avg. pace; 64%PE
avg. (Unimproved). Body weight 157 lbs.  Good week all things
considered, full week of training and stayed healthy.

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

Yes, I spent almost 2 years in Atlanta. The best (worst?) part was
trying to keep up with Maddog on our long runs at the Hooch. Luckily,
he usually ran 20 the day before, so I was able to keep up. He tried
to tell me to run more often then, but I was still young and wouldn't
listen. Come to think of it, my madness started during one of our
Peachtree roundtrip training runs when he convinced me to run the
Marine Corps marathon.

Yeah, 2 loops around White Rock Lake in the dry heat of Dallas today
was a cakewalk compared to the humidity there.

--- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
<no_reply@...> wrote:
>
> Kent~Aren't you from Atlanta (at one time), so you should think the
> hot dry temperature in Texas are cake compared to Atlanta.  :)
>
> JabberDawg
> Yes, someone besides Coach looks at your posts
>

Kent~Aren't you from Atlanta (at one time), so you should think the
hot dry temperature in Texas are cake compared to Atlanta.  :)

JabberDawg
Yes, someone besides Coach looks at your posts

I've had so many people ask me if I'm going to run ING.  I'm always
quite leery on inaugural events due to the logistical nightmares
most become.  Like Coach, I'm focused on MCM but I may consider it
when more info on the race is "revealed".

JabberDawg

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <Coach@...>
wrote:
>
> --- In CoachMadDogBytes@yahoogroups.com, rengaw99 <no_reply@>
wrote:
> >
> > Anyone considering running the Atlanta Marathon that was just
> > announced?  March is a bad month for a marathon for me.  I hate
> > training in December.
>
> Rengaw ~ Actually it's the 'ING Georgia Marathon' on 25 Mar, 2007,
not
> the 'Atlanta Marathon' (23 Nov, 2006). I think it will not meet
their
> expectations, as there is also the 'Alpharetta Marathon' on 4 Mar,
> 2007. I'm targeting the Marine Corps Marathon (29 Oct, 2006) and
may
> jog one or both of the March events just to parade my sheer
stupidity
> and to see if I'll ever get credit for breaking the state age
record
> (again).
> };9)
>

--- In CoachMadDogBytes@yahoogroups.com, rengaw99 <no_reply@...> wrote:
>
> Anyone considering running the Atlanta Marathon that was just
> announced?  March is a bad month for a marathon for me.  I hate
> training in December.

Rengaw ~ Actually it's the 'ING Georgia Marathon' on 25 Mar, 2007, not
the 'Atlanta Marathon' (23 Nov, 2006). I think it will not meet their
expectations, as there is also the 'Alpharetta Marathon' on 4 Mar,
2007. I'm targeting the Marine Corps Marathon (29 Oct, 2006) and may
jog one or both of the March events just to parade my sheer stupidity
and to see if I'll ever get credit for breaking the state age record
(again).
};9)

Anyone considering running the Atlanta Marathon that was just
announced?  March is a bad month for a marathon for me.  I hate
training in December.

Rengaw

06/18 - 175.5 lbs Swim = 2x, Bike 1x, Run 1x
06/11 - 176.0 lbs Swim = 2x, Bike 1x, Run 4x
06/04 - 176.5 lbs Swim = 2xdrills, Bike 1x, Run 2x

M - Rest.

T - Swim: 100m w/u, 8x25m easy, 4x150m, 100m c/d.  Decent wrokout, felt
a bit rushed.  I want to add more laps/time to the workouts, so I need
to consider taking a later bus on swim days if necessary.

W - Run: 4.0 mi in 34:03 (8:30) at 77%PE. Ran at he HS track after the
kids' swim lessons.  My oldest daughter ran with me for part of my 1 mi
w/u, then 8x400's w/ 2/3 hard, 1/3 easy (82%PEavg)followed by a 1 mi
c/d. On the recoveries and the c/d I had to walk or crawl just to get
the HR to come down. When comparing this week's intervals to last
week's I noticed that I ran ~4-5 secs faster per 400 which may be part
of the reason behind the higher HR and poor recovery.  It didn't feel
like I was running faster, quite the opposite as I recall. [heat,
humidity, stress]

  400's (time, %PEavg, %PEmax, %PEend)
  ------------------------------------
  2:00, 82, 87, 73
  1:59, 80, 87, 74
  2:02, 81, 87, 72
  2:04, 81, 85, 73
  2:03, 82, 88, 76
  2:02, 83, 89, 79
  2:04, 85, 89, 81
  2:04, 85, 90, 81

H - Swim: 100m w/u, 8x25 easy, 2x100m, 5x200m, 2x100m. I wanted to
lengthen my intervals to stretch it out a bit.  I only planned on
4x200m, but lost count and did an extra one.  I felt this was a very
good swim workout. [none]

F - Rest.

S - Bike: 12.4mi in 39:11, 18.7 avg speed, 22.7 max at 75%PE.  I
finally found the right screws for my areobars and got those on the
bike.  Surprisingly, I felt very comfortable in them.  I dropped over a
1:30 off my time last week at the same distance with less effort.
Unfortunately, about 4 hours later, I developed a very stiff neck as a
result of the ride... it's going to take some time for my neck to
adjust to the new position.  [stress, neck]

S - Rest.

This was a very stressful week.  I didn't get to run as much as I'd
like to have.  I have in mind a few changes to my training next week...

First, I wnat to start using the HRM during the swim, and focusing on
more of the Total Immersion program.  The more I read the book the more
I want to start the swimming from scratch and re-learn how to swim.  So
far I've been able to monitor and incorporate some of the ideas, but I
want to make sure I'm unlearning any "swimmer" habits that are
entrenched in my form.

Second, on the bike, I need to spend some time in the aero bars, but
for progressively longer periods of time to give my neck a chance to
adapt without having to go days with a stiff neck which then negatively
effects my training.  I need to order new tires too... they (originals)
are starting to wear.

Third, I'd like to change my quality run to more tempo training, than
intervals, and add some length to my other run(s) for the week.

  08/25 Run the City 8K (Dayton, OH)?
  09/04 Mercy Metric 10K?
  09/16 Hope Ride 32mi (Hope, IN)
  09/24 Pineman Triathlon Sprint (Dear Creek)

Keep running...
- BK

Short-term Goal ~ Marine Corp Marathon.
Long-term Goal ~ Pending.

Mon: Easy Run; Neighborhood Loop; 4 miles 31:38(7:54) 59%PE; 71
w/71%, 62DP, 70FL, winds SW @ 5.  Stress factor – none.

Tue: Revolver Run; Neighborhood Loop; 4 miles 31:03 (7:45) 61%PE; 70
w/88%, 66DP, 72FL, winds S @ 2.  Stress factor – none.

Wed: Inactive Rest.

Thu: Easy Run; Fleet Feet / Holy Innocent's track; 7.5 miles 57:32
(7:40) 63%PE; 88 w/28%, 55DP, 87FL, winds NW @ 9.  Stress factor –
none.  W/ Coach, Tina, Skip, Chris, Neal & Pooh.

Fri: Revolver Run; Neighborhood Loop; 4 miles 30:23(7:35) 65%PE; 61
w/87%, 57DP, 63FL, winds N @ 1.  Stress factor – none.

Sat: Benchmark Run; Piedmont/Canton Loop; 9 miles 1:05:02(7:13) 80%
PE; 88 w/32%, 55DP, 92FL, winds SE @ 7.  Stress factor – heat &
conditioning.

Sun: Recovery Run; Neighborhood Loop; 4 miles 30:16(7:34) 62%PE; 72
w/68%, 61DP, 76FL, winds N @ 5.  Stress factor – none.

Maintenance Phase: 32.5 miles (541.7 YTD); 7:37 avg. pace; 64%PE
avg. (Unimproved). Body weight ? lbs.  Putting together my training
plan for Marine Corp I realized marathon training starts…
TOMORROW!!!!!

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

06/11 - 176.0 lbs Swim = 2x, Bike 1x, Run 4x
06/04 - 176.5 lbs Swim = 2xdrills, Bike 1x, Run 2x
05/28 - 176.0 lbs Swim = none, Bike 1x, Run 2x

M - Run: 3.0 mi in 24:51 (8:17) at 66%PE.  A little tired, stiff and
slow going. [tired]

T - Rest

W - Run: 4.0 mi in 33:29 (8:22) at 76%PE.  Ran at he HS track during
kids' swimp lessons.  My knees didn't feel great during the w/u or
early intervals.  I ran 1 mi w/u, 8x400's w/ 2/3 hard, 1/3 easy
(80%PEavg) followed by a 1 mi c/d. [heat, humidity, work stress, tired]

  400's (time, %PEavg, %PEmax, %PEend):
  2:06, 80, 85, 67
  2:09, 76, 84, 63
  2:06, 76, 84, 69
  2:05, 79, 86, 71
  2:05, 80, 87, 71
  2:07, 81, 89, 71
  2:05, 82, 88, 76
  2:09, 83, 88, 79

H - Swim: 100m w/u, 8x25 easy, 4x100, 100m c/d.  Focused on rolling the
body when breathing, rather than just turning my head.  Did some drills
during the c/d. [work]

F - Swim: 20 mins of drills.  I focused on some of the "Total
Immersion" drills, very relaxing and invigorating (the pool was very
cold this morning)

S - Run: 5.0 mi in 41:02 (8:12) at 71%PE.  [hills, stiff, rain]

S - Bike/Run brick: I happen to be in Columbus on Sunday morning for an
all-Ohio worship service which as only about 30-40 mins from the
triathlon course (Deer Creek) I'm planning on doing in September.  I
went to the park and did a dry run of the course after scoping it out.
By far this was the most challenging workout and hardest effort I've
put out this year.  The swim looks relatively straight forward and
relatively calm waters... we'll have to wait and see.  I made some
further adjustments to the bike after I got back home... still
tweeking, I guess.  [some hills at the end of the bike and during the
run]

  Bike: 12.4 mi in 41:43 (17.4 avg, 34.9 max) at 79%PE (85%PEmax).
  Transition: 1:25
  Run: 3.1 mi in 23:58 (7:43) at 83%PE (90%PEmax).

This was the best quality week of training yet this year.  I'm looking
forward to some more drills and getting into the swim training more
this week.  I also need to get my aerobars mounted on my bike (I can't
find the special screws... it's been years since I last used them).  I
may also have to get some new tires for my bike... I need to look into
that.

  06/17 Run for the Poor 5K (running with oldest daughter)
  08/05 TBD
  08/25 Run the City 8K (Dayton, OH)?
  09/04 Mercy Metric 10K?
  09/16 Hope Ride 32mi (Hope, IN)
  09/24 Pineman Triathlon Sprint (Dear Creek)

Keep running...
- BK.

Targets: None; just returned from rafting the Grand Canyon (3-7 Jun); training starts next week.
65-69 Div Results: Click here

Week in Review: 26.6 miles over 4 days (22.3 over 3 days prev week), endurance strength at 38 mpw (47 prev week); 7:53 avg. pace (8:17 prev week); 74%PEavg (63 prev week). 1,135.9 miles ytd. Weight 130 lbs (127 prev week); Body fat = 8% (8 prev week).

Mon: Xtraining day. Slacker Factor: Rafting the Grand Canyon.

Tue: Xtraining day. Slacker Factor: Rafting the Grand Canyon.

Wed: Travel day. Slacker Factor: Travel from Las Vegas.

Thu: 4.1 miles, flat trail & road in 34:10 (8:20); 62%PEavg. Slacker Factor: Added vacation weight.

Fri: 4.1 miles, flat trail & road in 32:23 (7:54); 70%PEavg. Slacker Factor: None.

Sat: 6 miles including the Masters T&F 5000m @ Emory Univ. in 20:11 (6:31); 83%PEavg. Slacker factor: Speed test. 1st in my Div.

Sun: 12.4 miles, down & back on hilly Peachtree course, in 1:48:34 (8:45); 70%PEavg. Slacker Factor: None.

}:9|

--- In CoachMadDogBytes@yahoogroups.com, "Vicki Bush" <nhrunner@...>
wrote:

<snip>
> Would you elaborate on this:
> I usually eat one meal a day.

Vickie ~ If you saw a photo of me you would have noticed that I look
like I just crawled out of a cave. Well cavemen couldn't drive to a
local shop to buy food; they were either hunters that had to run
their meals down (once a day if they were fast and lucky), or
gatherers who only ran to the field to graze and snack all day.

Hunters adapted into old geezers like myself; "run after it all day
… then eat it before it eats you." Gatherers still "run once …  then
eat all day!"

Bottom Line ~ We're all different and what works for Neanderthals
like me is not compulsory for others.
};9)

--- In CoachMadDogBytes@yahoogroups.com, "Kent" <ksizer@...> wrote:

<snip>

> I was feeling the pain from the marathon. However,
> after yesterday's hilly, very winding trail run I felt much better.
> Is there any reason that kind of trail run would be therapeutic?

It sounds like you failed to change muscle groups (body angle) during
a relatively flat marathon. This wears out the same muscle area. The
trail environment helped you change muscle groups, as well as move the
lactic acid out of the over-used muscle areas; thus the probable
therapeutic benefit mentioned . . . as true recovery run.

> Noticed you gained some extra weight on vacation. Are you sure you
> didn't just drink and eat in Vegas and never made it rafting?

I ate three squares a day and consumed gallons of beer while rafting
and also while gambling and getting married in Vegas (what happens in
Vegas didn't stay in Vegas). Conversely, I usually eat one meal a day
and consume less than a six-pack a week. The resulting 4 lbs. were
expected and will go away as I'm back into my normal routine.


> I seem to gain any weight lost on race
> day plus a couple pounds within a few days of the race. Is this
> typical? I tend to be hungry and eat all the time, and generally eat
> a ratio of protein and carbs that is typical for me.

Race day weight loss is typically just a temporary loss of water
weight. Added lbs. are usually due to thinking you can get away with
(or need to) overeat because you just completed a marathon. The
appropriate solution is to drink copious amounts of water until you
return to your pre-race weight . . . . then you won't feel like
pigging out quite so much!

Bottom Line ~ Extra calories are excess calories!
};9)

Coach,
Glad to have you back. Now I can hit you with a bunch of questions
before you recover from your honeymoon. At least you can feel needed.

As I mentioned, I was feeling the pain from the marathon. However,
after yesterday's hilly, very winding trail run I felt much better.
Is there any reason that kind of trail run would be therapeutic?

Noticed you gained some extra weight on vacation. Are you sure you
didn't just drink and eat in Vegas and never made it rafting? This is
a lead in to my other question. I seem to gain any weight lost on race
day plus a couple pounds within a few days of the race. Is this
typical? I tend to be hungry and eat all the time, and generally eat a
ratio of protein and carbs that is typical for me.

The Green River Marathon is not on a certified course, no medals, low turnout and little competition. So why would I run/race the 10^th annual Green River Marathon?  Partly because it's free, but mainly because it's a fun event run with friends. It was started 10 years ago by a couple of guys I met running at lunchtime a few years ago. They encouraged me and put the fun back in running. I must add this occurred about the same time some parents of high school runners began meeting regularly on Saturday – so equal blame for my running marathon(s) again. One of the unique features of this "race" is the option to run the course as a relay, or even just run part of it.  Which is what I did two years ago, running the last half, then completed the same course as United We Run in the fall. Even though this is for fun, the plan was to go out slow a few miles, then increase to target HR of 152. My goals were to win, break the course record of 3:09:46, and/or run about 3:00. The results: 

2:59:15 (6:50 pace) 69% PE

1st overall of 35 solo runners and 10 relay teams.

Started and ran about a mile with co-race director Steve Barrick, then decided to pick it up slightly to keep the 3:00 goal a possibility. After a few miles, I was well in the lead, so not much incentive to increase to THR, just enough to run what felt like 6:30 to 6:50 pace. After about halfway, effort felt greater than my HRM was telling me. I assumed it was due to the heat, but it was only 60 to 64 degrees, with a light variable breeze, although a rare full sun day in Seattle. Coach has told us the HRM will climb with the added stress of a hot day, so I assume since this is a training race my legs and body are tired from the lack of proper taper, recent races and all the spring yard work. Hmmm, he also told me not to compare training races with target races – but hard not to.

I also felt more beat up after the race than any in the past couple years. Probably only memory problem, or same reason as above, but also wonder if it was due to course being very flat. It follows a great bike path along a slow river, then through some urban and industrial area, then back along another river (maybe Green river, named Duwamish here). The Duwamish is so flat it rises with the tide. The last couple of miles are along shoreline past where the river empties into the Puget Sound, so we have a great view of Seattle skyline to the east and the Olympics to the west. Unfortunately, the variable breeze is coming right at me, making me wonder if I can break 3:00. Only 5 mph breeze, but feels worse at this point.  The numbers are listed below. There were no mile markers, and the mileage at the aid stations was only approximate, plus I wasn't always consistent hitting the button before or after water stop. Was having fun, so usually spent quite a few seconds chatting and thanking the friends handing out water.

Dist. Mile Pace   avgHR  max HR
 5.0     7:04     132     149
 7.7     6:33     145     151
10.3    6:31     144     152
13.0    6:53     145     155
15.8    7:00     147     155
19.0    7:03     146     156
21.0    7:13     150     156
24.0    6:12     151     162
26.2    6:40     157     166
 1st half  - 1:30:05
2nd half  - 1:29:10

Congrats to you and your wife coach!

John W.

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <Coach@...> wrote:
>
>
>
>
> We're back from our Grand Canyon vacation (took over 200 photos); I'll
> try to catch up tomorrow.
>
> PS: Got married on the last day of vacation!
>
> Bottom Line ~ Actually the 6th was our 36th wedding anniversary and we
> renewed our vows in a little Las Vegas chapel.
>
> };9)
>

We're back from our Grand Canyon vacation (took over 200 photos); I'll try to catch up tomorrow.

PS: Got married on the last day of vacation!

Bottom Line ~ Actually the 6th was our 36th wedding anniversary and we renewed our vows in a little Las Vegas chapel.

};9)

06/04 - 176.5 lbs Swim = 2xdrills, Bike 1x, Run 2x
05/28 - 176.0 lbs Swim = none, Bike 1x, Run 2x
05/21 - 176.5 lbs Swim = none, Bike 1x, Run 3x

06/17 Run for the Poor 5K (running with oldest daughter)
08/05 TBD
08/25 Run the City 8K (Dayton, OH)?
09/04 Mercy Metric 10K?
09/16 Hope Ride 32mi (Hope, IN)
09/24 Pineman Triathlon Sprint or Mini (Dear Creek)

M - Bike: Short 3 mi to grocery store and back (milk for post-run
lattes <wink>) and transitioned immediately into 5.0 mi run in 39:57
(7:59) at 76%PE. I've been working 24x7 support shift to midnight all
weekend and a little tired, but wanted to get a good workout in before
things ramped up again.  [heat, humidity, hills, late night (work)]

T - Swim: "Total Immersion" balance and alignment drills for 40 mins.
Didn't feel great about the workout, but it was nice to get in the pool
and swim again. [work]

W - Swim: Grabbed 20 mins to jump in the pool for a short work break
and felt much better about the drills.  I made some minor adjustments
in form which made a big difference.  I cut the workout a little short
because a bunch of neighborhood kids showed up and made concentrating
and focusing difficult. [work, interuptions]

H - Run: 3.0 mi in 23:18 (7:46) at 71%PE.  .75 mi w/u, 7x400 intervals
with 2/3 hard, 1/3 easy, and a .5 mi c/d.  Got in a good stretch.
[work]

F - Rest

S - Bike: 12.6 mi in 47:00 (16.1 avs, 20.0 max). Still a lot of debris
from last week's storm scattered along the trail; most notably a couple
of fallen trees which again turned me back shorter than I
wanted. This time after I got back to the car, I turned around and rode
for another 15 mins.  I'm feeling more comfortable on the bike which is
encouraging. Swim: I attempted both early in the morning and later at
night to do some more drills in the pool, too crowded to focus.
[debris, work, tired]

S - Rest.

Next week I'm hoping to get to the HS pool and get a better quality
swim workout routine going.  I will also try and find at least one time
a week to take my oldest to the track and run with her in preparation
for her next 5K... some good, fun father-daughter time.

Keep running...
- BK.

Starting out too fast -- that was the story of my life, and I always
ended up disappointed with my finishign times too.  Then I finally
listened to coach.  Now I keep an eye on my PE% for the first mile
or two, depending on the distance of the race, and then I can finish
so much stronger.  My PR's in all distances happened when I kept my
first few miles less than 72%PE.

Great race reports, both Vicki and Kent!  Fantastic and very
inspiring that you broke a PR that was set in '88 --
congratulations, Kent!

Meg



--- In CoachMadDogBytes@yahoogroups.com, "Kent" <ksizer@...> wrote:
>
> Thanks for the report. I enjoyed, can relate, and learned from it.
I
> believe Maddog has told us - not all bad if we learned from it. In
> spite of being told to start slow, had a couple recent races where
I
> started a little too fast or picked it up too soon and then
> struggled the last miles. It wasn't fun. On the other hand, I
> was "too slow" for about 5 miles in the Yakima marathon, and ended
> up totally enjoying the whole race and beating my expectations by
a
> bunch. Even then, during every run for weeks after that, I went
over
> in my mind - If I had run a little faster at first, then might
have
> known the other guy was only a short distance ahead - just maybe I
> could have caught him. Your report helps me put that to rest.
>
> Interesting about your age group being faster than the younger
> group. We find that a lot here too, both male and female.
>
> --- In CoachMadDogBytes@yahoogroups.com, "nerunner77" <nhrunner@>
> wrote:
> >
> > This could also be called "How NOT to run a Half Marathon".
> > I  flew out to Michigan this past weekend to run in the Bayshore
> Half
> > Marathon. I am from the area originally and was very excited to
run
> > this beautiful course! It was a great weekend, with many friends
> and
> > family members running various races (they had a marathon and
10K
> as
> > well as the half) I ran exactly what I predicted, 2:02, but am
most
> > unhappy with myself at my race execution- too fast a start. Now
I
> also
> > see that I could have run faster had I properly paced myself, as
I
> > always run better and happier with negative split pacing.  As it
> is,
> > I have given even more credence to my "start slow, run negative
> > splits" belief. Not only does that produce a faster time, it is
a
> lot
> > more fun!!  Sadly I did not have too much fun running this as I
was
> > wiped out and just waiting to finish for many, many miles. I even
> > briefly considered DNFing.  The good news is that I know I can
run
> > faster than last years 5k time, cause I matched it at the first
5K
> of
> > this race, (!)  and that I got in a good workout, trying to hang
on
> > the rest of the way. The splits will tell the story-
> >
> > 8:47
> > 9:02
> > 9:04
> > 9:17
> > 9:09
> > 9:31  (little hill here)
> > 9:21
> > 9:21
> > 9:27
> > 9:40
> > 9:38
> > 9:43
> > 10:18 for the last 1.11  (9.16 pace)  2:02:23 total
> >
> > I think I could have reversed those, starting with 9:20-9:30
would
> > have been sufficient though, and increasing to sub 9, like I did
> in my
> > last 10, when i am sure I could have broken 2 hrs. In that race,
> > despite a much slower start, at 10 miles I was 2 minutes faster
> than
> > in this race.
> > As for the conditions, they were pretty good. It was slightly
too
> warm
> > and too humid, esp. at the end. I didn't wear my sunglasses
because
> > they were soaked with condensation. However it really was pretty
> nice
> > (felt wonderful before he start- ha) and I can't complain too
much
> > about the weather; though it was likely a slight factor as I
prefer
> > cool conditons.
> > My placement was 9/36 in the 50-54 women (with #8 only 10 secs
> ahead
> > and #7 about a minute) Interesting enough, I would have placed
> higher
> > in 45-49: 8/43! At any rate I still placed in the top quarter of
my
> > divison.
> >
> > vicki
> >
>

Targets: None; just maintenance running until I return from rafting the Grand Canyon (3-7 Jun).
65-69 Div Results: Click here

Week in Review: 22.3 miles over 3 days (64.3 over 7 days prev week), endurance strength at 47 mpw (59 prev week); 8:17 avg. pace (8:11 prev week); 63%PEavg (62 prev week). 1,109.3 miles ytd. Weight 127 lbs (127 prev week); Body fat = 8% (8 prev week).

Mon: 8.1 miles, flat trail & road in 1:07:49 (8:22); 60%PEavg. Slacker Factor: None.

Tue: 8.1 miles, flat trail & road in 1:07:05 (8:17); 64%PEavg. Slacker Factor: None.

Wed: Inactive rest. Slacker Factor: Heat.

Thu: Inactive rest. Slacker Factor: Late clients.

Fri: 6.1 miles, flat trail & road in 50:03 (8:12); 64%PEavg. Slacker Factor: None.

Sat: Travel day. Slacker Factor: Travel to Las Vegas.

Sun: Xtraining day. Slacker Factor: Rafting the Grand Canyon.

}:9|

--- In CoachMadDogBytes@yahoogroups.com, "Vicki Bush" <nhrunner@...>
wrote:
>
> Have a wonderful time, Coach!!  It sounds heavenly.
>
> vicki

Thanks, I do a photo album when we return.
};9)