Target Events: ING Georgia Marathon (3/25/07)
65-69 Div Results: Click here

Current Training Goal ~ Start rebuilding my base & reverse the stooopid weight gain!

Week in Review: 30.6 miles over 5 days (28.5 over 5 days prev week), endurance strength at 28 mpw (32 prev week); 8:02 avg pace (8:15 prev week); 69% PEavg (64 prev week). 2,418.6 miles ytd. Weight 132 lbs (131 prev week); Body fat = 10% (10 prev week).

·         Mon: Inactive Rest ~ Slacker Factor: Drive to Illinois (Abe Lincoln Museum) from Wisconsin.

·         Tue: Inactive Rest ~ Slacker Factor: Drive to Georgia.

·         Wed: Easy ~ 4.1 miles on flat trail & road in 33:04 (8:04); 65-70% = 6:51, 75-80% = 17:02, 80-85% = 2:51, 85-90% = 1:29, remainder under 65% for 70%PEavg. Slacker Factor: Cut run short to call & wait with an injured walker for an EMS ambulance.

·         Thu AM: Easy ~ 4.1 miles on flat trail & road in 34:36 (8:26); 65-70% = 15:50, 70-75% = 9:50, remainder under 65% for 66%PEavg. 64º w/ 100% humidity (rain) & 64º dewpoint. Slacker Factor: None.

·         Thu PM: Easy ~ 5 miles on mostly flat road in 41:56 (8:23); 65-70% = 9:15, 70-75% = 17:34. 75-80% = 10:12, remainder under 65% for 71%PEavg. 73º w/ 94% humidity (rain) & 68º dewpoint. Slacker Factor: None.

·         Fri: Active Rest ~ 3.1 miles on flat trail in 26:01 (8:24); 65-70% = 2:42, remainder under 65% for 60%PEavg. Slacker Factor: None.

·         Sat: Speed(?) Work ~ 6.2 miles on hilly trail, including the ATC Cross Country 5K in 22:36 (7:17); 65-70% = 0:10, 70-75% = 0:30, 75-80% = 2:42, 80-85% = 17:15, 85-90% = 1:38, remainder under 65% for 81%PEavg. 33º w/ 70% humidity & 30º dewpoint. 1^st in 65-69 Div. Slacker Factor: None.

·         Sun: Easy Run ~ 8.1 miles on flat trail & road in 1:04:59 (8:01); 65-70% = 20:51, 75-80% = 14:57, 80-85% = 2:12, remainder under 65% for 66%PEavg. 45º w/ 54% humidity & 32º dewpoint. Slacker Factor: None.

}:9)

Target Events: ING Georgia Marathon (3/25/07)
65-69 Div Results: Click here

Current Training Goal ~ Get in what I can while on vacation

Week in Review: 28.5 miles over 5 days (26.3 over 4 days prev week), endurance strength at 32 mpw (32 prev week); 8:15 avg pace (8:26 prev week); 64% PEavg (66 prev week). 2,388 miles ytd. Weight 131 lbs (129.5 prev week); Body fat = 10% (9 prev week).

·         Mon: Inactive Rest ~ Slacker Factor: Drive to Wisconsin.

·         Tue: Easy ~ 4.1 miles on flat trail & road in 31:50 (7:46); 65-70% = 4:47, 75-80% = 14:00, 80-85% = 2:26, remainder under 65% for 67%PEavg. Slacker Factor: Drive to Wisconsin.

·         Wed: Easy ~ 6.1 miles on flat trail & road in 52:35 (8:37); 65-70% = 17:04, 75-80% = 2:26, remainder under 65% for 62%PEavg. Slacker Factor: None.

·         Thu: Easy ~ 5.1 miles on flat trail & road in 43:55 (8:37); 65-70% = 12:18, remainder under 65% for 62%PEavg. Slacker Factor: None.

·         Fri: Easy ~ 8.1 miles on hilly road in 1:07:05 (8:17); 65-70% = 29:00, 75-80% = 7:07, 80-85% = 1:48, remainder under 65% for 64%PEavg. Slacker Factor: None.

·         Sat: Inactive Rest ~ Travel w/ family.

·         Sun: Easy ~ 5.1 miles on flat trail & road in 40:39 (7:58); 65-70% = 11:58, 75-80% = 6:54, 80-85% = 2:10, remainder under 65% for 64%PEavg. Slacker Factor: None.

}:9)

First week of training:

Sun: 4 miles in 39:59.  Trail and road (YMCA).
Tue: 4 plus miles in 40:37.  YMCA indoor track.
Thu: 13.1 miles in 2:02:59.  Atlanta Half Marathon
Sat: 8.1 miles in 1:37:43.  Trail and road.

Total: 29.2 miles.

Rengaw

I ran it in 2:02:59.  I originally planned to do it just as a long run,
but my competitive juices got flowing and I raced it.  Not a stellar
time, but I am happy with it as my marathon training gets under way.

Rengaw

Target Events: ING Georgia Marathon (3/25/07)
65-69 Div Results: Click here

Current Training Goal ~ Get over another $#^& injury

Week in Review: 26.3 miles over 4 days (42.6 over 6 days prev week), endurance strength at 32 mpw (36 prev week); 8:26 avg pace (7:58 prev week); 66% PEavg (66 prev week). 2,359.5 miles ytd. Weight 129.5 lbs (129 prev week); Body fat = 9% (8.5 prev week).

·         Mon: Easy Hills ~ 6 miles on Kennesaw Battlefield trails in 51:02 (8:30); 65-70% = 14:08, 70-75% = 4:10; remainder under 65% for 62%PEavg. 34º w/ 71% humidity & 36º dewpoint. Slacker Factor: Foot still not ready for hill work.

·         Tue: Inactive Recovery ~ Too painful to start. Slacker Factor: Back went out last night (compensation injury from favoring foot).

·         Wed: Inactive Recovery ~ Still too painful to run. Slacker Factor: Back.

·         Thu: Inactive Recovery ~ Slacker Factor: Back is still very painful.

·         Fri: Active Recovery ~ 4.1 miles on flat trail & road in 34:42 (8:8); 65-70% = 16:53, 75-80% = 5:02, remainder under 65% for 65%PEavg. 42º w/ 76% humidity & 37º dewpoint. Slacker Factor: Back.

·         Sat: Easy ~ 8.1 miles on flat trail & road in 1:07:55 (8:23); 65-70% = 26:40, 70-75% = 34:16, remainder under 65% for 69%PEavg. 38º w/ 71% humidity & 36º dewpoint. Slacker Factor: Back.

·         Sun: Easy ~ 8.1 miles on flat trail & road in 1:08:01 (8:24); 65-70% = 47:43, 70-75% = 5:55, remainder under 65% for 66%PEavg. 40º w/ 76% humidity & 37º dewpoint. Slacker Factor: Back.

}:9)

Pre-marathon training program:

11/11: 13.1 Miles in 2:08:43
11/15:  4.0 Miles easy in 39:26
11/18: 10.1 Miles in 1:39:30

Tomorrow is Day 1 of my marathon training for the ING Georgia Marathon.

Rengaw99

Sounds like a good plan.

Good luck!

Kurt

--- In CoachMadDogBytes@yahoogroups.com, rengaw99 <no_reply@...> wrote:
>
> Thanks, Kent.  I will train the best I can and see where it gets
me.
> If I think I have done enough training for the marathon, I'll run
> it.  If not, I will run the half.
>
> Rengaw
>
>

Thanks, Kent.  I will train the best I can and see where it gets me.
If I think I have done enough training for the marathon, I'll run
it.  If not, I will run the half.

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, "Kent" <ksizer@...> wrote:
>
> For what it's worth, I think you will do fine. Your training plan
is
> almost exactly what I did for my first marathon. Always got the
long
> run in at the Hooch, gradually increased distance to 24 miles a few
> weeks before race. The Wednesday runs were 10 miles on hilly roads.
> The 3rd and rare 4th days were just a few easy miles. That was it
> except the few times Maddog talked me into joining him at the
track,
> and a few fun runs and the Cartersville 25K. The weather turned out
> near perfect, so I was able to run just a few minutes off what my
> 10K and 25K times predicted. However, at mile 24, I was believing
> Maddog wasn't just kidding me when he suggested I was short on
> training. And, since this isnt your first, you will know what it
> feels like after the race. For me, that is one area much improved
> with more training - less pain and faster recovery.
>
> --- In CoachMadDogBytes@yahoogroups.com, rengaw99 <no_reply@>
> wrote:
> >
> > My goal probably would be just to finish, but I ran 3:42:48 in my
> first
> > marathon in tough conditions with not much more training, and
with
> no
> > speed work or tempo runs, so I think 4:00 is managable.
> >
> > I am going to try to add a fourth and where possible a fifth day
> of
> > running.  I think I am going to sign up for the full and if I
> can't do
> > the training, switch to the half.
> >
> > I will try to post my training.  I like doing it because it keeps
> me
> > honest.
> >
> > By the way, nice running with you Chris.  Go get'em at Rocket
City.
> >
> > Rengaw
> >
>

For what it's worth, I think you will do fine. Your training plan is
almost exactly what I did for my first marathon. Always got the long
run in at the Hooch, gradually increased distance to 24 miles a few
weeks before race. The Wednesday runs were 10 miles on hilly roads.
The 3rd and rare 4th days were just a few easy miles. That was it
except the few times Maddog talked me into joining him at the track,
and a few fun runs and the Cartersville 25K. The weather turned out
near perfect, so I was able to run just a few minutes off what my
10K and 25K times predicted. However, at mile 24, I was believing
Maddog wasn't just kidding me when he suggested I was short on
training. And, since this isnt your first, you will know what it
feels like after the race. For me, that is one area much improved
with more training - less pain and faster recovery.

--- In CoachMadDogBytes@yahoogroups.com, rengaw99 <no_reply@...>
wrote:
>
> My goal probably would be just to finish, but I ran 3:42:48 in my
first
> marathon in tough conditions with not much more training, and with
no
> speed work or tempo runs, so I think 4:00 is managable.
>
> I am going to try to add a fourth and where possible a fifth day
of
> running.  I think I am going to sign up for the full and if I
can't do
> the training, switch to the half.
>
> I will try to post my training.  I like doing it because it keeps
me
> honest.
>
> By the way, nice running with you Chris.  Go get'em at Rocket City.
>
> Rengaw
>

My goal probably would be just to finish, but I ran 3:42:48 in my first
marathon in tough conditions with not much more training, and with no
speed work or tempo runs, so I think 4:00 is managable.

I am going to try to add a fourth and where possible a fifth day of
running.  I think I am going to sign up for the full and if I can't do
the training, switch to the half.

I will try to post my training.  I like doing it because it keeps me
honest.

By the way, nice running with you Chris.  Go get'em at Rocket City.

Rengaw

Mon: Inactive Rest-Day off

Tue: Mar Striders (8),8.0 mi. Roads,Out/back to Mutiny Bay Rd (MBRD)
w/5 mi on MBRD(mostly flat),1:01:30 (7:34 pace),135 AHR (64%)/155
MHR. Rain & wind. Timed 4 mi in 29:08 (7:17), 142 AHR.

Wed: Recov. Run, 10 mi. Roads,Out/Back to MBRD w/7 mi.on
MBRD,1:16:23 (7:38), 134 AHR (64%)/145 MHR. Timed 6 mi. in 43:55
(7:19),139 AHR. Today's run felt really good. I was relaxed and in a
zone. Didn't feel like I was pushing my pace.

Thu: Easy 8 mi. Ran from club on roads Out/Back to MBRD w/ 5 mi on
MBRD,1:01:52 (7:44), 128AHR(59%)/144 MHR. Took it easy today because
of tomorrow's hard day.

Fri: Intervals, 9.5 mi.on track, 1:09:38 (7:20),138AHR (66%)/156
MHR. 2.25 mi w-up, 6.75 mi (6x1200m/600m recov), .5 mi w-down.
Strong wind gusts and rain. 1200m/600m recov splits:
        AHR/EHR          AHR/EHR   EHR=Ending HR
4:54.7 140/149    2:59  133/124
4:52.8 147/152    3:06  135/130
4:54.1 141/151    3:09  134/128
4:53.1 150/153    3:11  135/124
4:55.7 149/153    3:10  132/125
4:58.3 149/156    3:06  137/128

Sat: Active rest, 4.5 mi on roads, 36:36 (8:08),117AHR(52%),132MHR.
Legs really tired from yesterday's intervals.

Sun: Long Run,14 mi, roads,3X4mi hilly loop from home + 2 mi.warm
down, 1:44:27 (7:27),141AHR(68%)/153MHR. 4mi loop splits:
29:52 (133AHR), 28:50 (146AHR), 29:18 (148AHR). Didn't feel that
good. It was too hard to keep my HR @ 150. Cold and Strong winds. We
are having record storms here.

Week's totals: 54 mi., 6:50:26 (7:36 pace). wt. this morning =152.5
I can't remember the last time I did over 50 mi. in a week. I think
it was 1976! I do have some aches & pains: left hip takes a while to
loosen up or numb, tonails on left foot are sore from the Nike's and
the JocknJill Half; the plantar fascia is not too bad. It's usually
at its worst in the morning.

Target Events: ING Georgia Marathon (3/25/07)
65-69 Div Results: Click here

Current Training Goal ~ Quality start to marathon training

Week in Review: 42.6 miles over 6 days (25.7 over 5 days prev week), endurance strength at 36 mpw (35 prev week); 7:58 avg pace (8:02 prev week); 66% PEavg (66 prev week). 2,333.2 miles ytd. Weight 129 lbs (129 prev week); Body fat = 8.5% (8 prev week).

·         Mon: Easy Hills ~ 6 miles on Kennesaw Battlefield trails in 48:58 (8:10); 65-70% = 15:54, 70-75% = 7:30; remainder under 65% for 65%PEavg. 50º w/ 41% humidity & 30º dewpoint. Slacker Factor: Foot.

·         Tue: Inactive Recovery ~ Too painful to start. Slacker Factor: Foot (should have stayed away from the hills a bit longer).

·         Wed: Easy ~ 6.1 miles, flat trail & road in 48:03 (7:53); 65-70% = 25:34, 70-75% = 16:39, remainder under 65% for 68%PEavg. 50º w/ 100% humidity & 54º dewpoint. Slacker Factor: Foot.

·         Thu AM: Oops ~ 3.1 miles on flat trail in 23:56 (7:43); 65-70% = 9:12, 70-75% = 0:50, remainder under 65% for 62%PEavg. 50º w/ 94% humidity & 52º dewpoint. Slacker Factor: Forgot that I didn't plan for a 2-fer.

·         Thu PM: Easy ~ 7.1 miles on rolling (1 hill) road in 59:15 (8:21); 65-70% = 23:50, 70-75% = 4:34, remainder under 65% for 64%PEavg. 69º w/ 73% humidity & 54º dewpoint. Slacker Factor: None.

·         Fri: Active Rest ~ 4.1 miles on flat trail & road in 32:50 (8:00); 65-70% = 12:12, remainder under 65% for 62%PEavg. 63º w/ 100% humidity & 63º dewpoint. Slacker Factor: Foot.

·         Sat: Easy ~ 8.1 miles on flat trail & road in 1:04:40 (7:59); 65-70% = 19:40, 70-75% = 32:18, remainder under 65% for 68%PEavg. 56º w/ 100% humidity & 59º dewpoint. Slacker Factor: Had to stop too many times (clients).

·         Sun: Unplanned Tempo Drill ~ 8.1 miles on flat trail & road in 1:01:48 (7:38); 65-70% = 17:06, 70-75% = 21:07, 75-80% = 9:11, 80-85% = 5:22, remainder under 65% for 71%PEavg. 46º w/ 82% humidity & 41º dewpoint. Slacker Factor: Screwed with a youngster that didn't want me to pass him.

}:9)

--- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner <no_reply@...>
wrote:
>
> Rengaw~Everyone is different and I am not too familiar with your
> training, but if you intend to train three days a week you should
> have a goal to finish the marathon.  Now don't get me wrong, it's
> always good to have a goal time, but to try to force goal time into
> a three training days a week.  That is quite a bit of stress (which
> you know you need to suck it up) and too much stress can lead to
> injury.  Bottomline, look at your prior training and listen to your
> body.
>
> Jabber
> Coach, do you agree, disagree or punt :)

Punt!
Actually Rengaw received my real opinion at the Hooch this morning.
}:9(

Rengaw~Everyone is different and I am not too familiar with your
training, but if you intend to train three days a week you should
have a goal to finish the marathon.  Now don't get me wrong, it's
always good to have a goal time, but to try to force goal time into
a three training days a week.  That is quite a bit of stress (which
you know you need to suck it up) and too much stress can lead to
injury.  Bottomline, look at your prior training and listen to your
body.

Jabber
Coach, do you agree, disagree or punt :)

--- In CoachMadDogBytes@yahoogroups.com, rengaw99 <no_reply@...>
wrote:
>
> I am considering trying to run the ING Georgia Marathon.  I have
been
> hankering to run another marathon but I have not had the time to
commit
> to the training.  I am still pressed for time, but I am
considering
> doing the ING race.
>
> My goal would be to break 4:00, which would be my slowest
marathon.  I
> can probably train only three days a week.  Here is my plan:
>
> Saturday:  Long Runs (up to at least 20 miles)
> Sunday:    Easy Run
> Weds:      Mid-distance run/Tempo/Speed Runs
>
> I think this should work.  The key will be sucking it up on the
long
> run days and making sure I get those miles in.
>
> It is not ideal, but I think it should work.  Any tips or ideas?
>
> Rengaw
>

I am considering trying to run the ING Georgia Marathon.  I have been
hankering to run another marathon but I have not had the time to commit
to the training.  I am still pressed for time, but I am considering
doing the ING race.

My goal would be to break 4:00, which would be my slowest marathon.  I
can probably train only three days a week.  Here is my plan:

Saturday:  Long Runs (up to at least 20 miles)
Sunday:    Easy Run
Weds:      Mid-distance run/Tempo/Speed Runs

I think this should work.  The key will be sucking it up on the long
run days and making sure I get those miles in.

It is not ideal, but I think it should work.  Any tips or ideas?

Rengaw

Jabber,

Sorry the race did not go as well as planned.  It sounds like you at
least learned from it and will apply that toward your next race.  The
marathon is frustrating because you can't just jump into another race
the next week and fix what you now know you did wrong.  This step back
will someday be an experience you draw on to improve your self.

Go get'em, Jabber.  See you on the trails.

Rengaw

Kurt~A lot of people have said to me (in a somewhat disgusted tone)
that they would kill to run a 3-hour marathon and I can understand
their opinion.  They cannot (likely will never) understand that I
screwed up with my training, and I feel I should have been 25
minutes faster.  The important thing is that I learned from the
experience and I'm adjusting.

I am moving back to the training that I did for Austin in 2004,
which is my PR.  I know that worked for me and should do well for
me, but ING's course is not a PR course (it's Atlanta after all)

Thanks for the inquiry.

Jabber

> Jabber, it is still an impressive result even if your dissapointed
> with the outcome.
>
> Great report and I will be curious to know what you will do
> differently for the ING marathon.
>
> Kurt
>
> --- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
> <no_reply@> wrote:
> >
> > I apologize for being so tardy with this report, but I'll keep
it
> > short.  This was my target race and my goal was to run about a
> > 2:35.  The course appeared to have a few hills in the first
three
> > miles then was relatively flat until the end where there was one
> > short but steep hill.
> >
> > Coach and I flew up together on Friday and caught the Metro
> (train)
> > to the expo to pickup our packets and visit with the regional
> Mizuno
> > rep.  We then headed back toward our hotel.  It rained the rest
of
> > the day, but fortunately it was an inactive rest day.  Saturday
a
> > group of us went for a run through the finish area and to the
> > entrance of Arlington Cemetery where we could see the start
> > (approximately 3 miles from our hotel) then we headed back to
the
> > hotel.  We spent the day off of our feet and watching college
> > football.  Weather reports were calling for high wind
advisories,
> > but we hoped it would clear.
> >
> > Sunday morning came and it was perfect, upper-30s, clear and no
> > wind!  Our group walked / ran from the hotel to the start.
After
> a
> > delay, the race started and I felt good.  I held back a bit on
the
> > hills during the first three miles and then I was hitting my
> targets
> > through mile six.  During mile seven the wheels fell off and my
> legs
> > went away from me.  I tried changing my mechanics, by changing
> > stride, body lean and even a few fartleks but none of them
> worked.
> > I guess it was about mile ten that wind really started up and it
> > just aggravated a bad situation.  The wind really hit me hard
from
> > essentially mile 16 through the rest of the race, but especially
> > coming across the 14TH Street Bridge.  I finished in 3:00:35,
> 135TH
> > Overall and 41ST Age Group.  We had an open men's team and we
> > finished 2ND Overall.  I check and my bad day did not kill us
> since
> > the winners were over two hours ahead of us.
> >
> > Our bib numbers were supposed to be our seeding, so I finished
101
> > runners ahead of the competition.  Bottomline, a majority of
> runners
> > had a bad day.
> >
> > The only conclusion that I can draw from my poor performance was
> > that I over trained and a three-week taper was not enough time
for
> > recovery.  Back to the drawing board and rethink my training for
> ING
> > Georgia.
> >
> > Congrats to Kent who ran extremely well considering his battle
> with
> > an injury and to Jimmie who ran a 3:34 in his first marathon.
> >
> > Thanks for listening.
> >
>

Jabber, it is still an impressive result even if your dissapointed
with the outcome.

Great report and I will be curious to know what you will do
differently for the ING marathon.

Kurt

--- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
<no_reply@...> wrote:
>
> I apologize for being so tardy with this report, but I'll keep it
> short.  This was my target race and my goal was to run about a
> 2:35.  The course appeared to have a few hills in the first three
> miles then was relatively flat until the end where there was one
> short but steep hill.
>
> Coach and I flew up together on Friday and caught the Metro
(train)
> to the expo to pickup our packets and visit with the regional
Mizuno
> rep.  We then headed back toward our hotel.  It rained the rest of
> the day, but fortunately it was an inactive rest day.  Saturday a
> group of us went for a run through the finish area and to the
> entrance of Arlington Cemetery where we could see the start
> (approximately 3 miles from our hotel) then we headed back to the
> hotel.  We spent the day off of our feet and watching college
> football.  Weather reports were calling for high wind advisories,
> but we hoped it would clear.
>
> Sunday morning came and it was perfect, upper-30s, clear and no
> wind!  Our group walked / ran from the hotel to the start.  After
a
> delay, the race started and I felt good.  I held back a bit on the
> hills during the first three miles and then I was hitting my
targets
> through mile six.  During mile seven the wheels fell off and my
legs
> went away from me.  I tried changing my mechanics, by changing
> stride, body lean and even a few fartleks but none of them
worked.
> I guess it was about mile ten that wind really started up and it
> just aggravated a bad situation.  The wind really hit me hard from
> essentially mile 16 through the rest of the race, but especially
> coming across the 14TH Street Bridge.  I finished in 3:00:35,
135TH
> Overall and 41ST Age Group.  We had an open men's team and we
> finished 2ND Overall.  I check and my bad day did not kill us
since
> the winners were over two hours ahead of us.
>
> Our bib numbers were supposed to be our seeding, so I finished 101
> runners ahead of the competition.  Bottomline, a majority of
runners
> had a bad day.
>
> The only conclusion that I can draw from my poor performance was
> that I over trained and a three-week taper was not enough time for
> recovery.  Back to the drawing board and rethink my training for
ING
> Georgia.
>
> Congrats to Kent who ran extremely well considering his battle
with
> an injury and to Jimmie who ran a 3:34 in his first marathon.
>
> Thanks for listening.
>

I apologize for being so tardy with this report, but I'll keep it
short.  This was my target race and my goal was to run about a
2:35.  The course appeared to have a few hills in the first three
miles then was relatively flat until the end where there was one
short but steep hill.

Coach and I flew up together on Friday and caught the Metro (train)
to the expo to pickup our packets and visit with the regional Mizuno
rep.  We then headed back toward our hotel.  It rained the rest of
the day, but fortunately it was an inactive rest day.  Saturday a
group of us went for a run through the finish area and to the
entrance of Arlington Cemetery where we could see the start
(approximately 3 miles from our hotel) then we headed back to the
hotel.  We spent the day off of our feet and watching college
football.  Weather reports were calling for high wind advisories,
but we hoped it would clear.

Sunday morning came and it was perfect, upper-30s, clear and no
wind!  Our group walked / ran from the hotel to the start.  After a
delay, the race started and I felt good.  I held back a bit on the
hills during the first three miles and then I was hitting my targets
through mile six.  During mile seven the wheels fell off and my legs
went away from me.  I tried changing my mechanics, by changing
stride, body lean and even a few fartleks but none of them worked.
I guess it was about mile ten that wind really started up and it
just aggravated a bad situation.  The wind really hit me hard from
essentially mile 16 through the rest of the race, but especially
coming across the 14TH Street Bridge.  I finished in 3:00:35, 135TH
Overall and 41ST Age Group.  We had an open men's team and we
finished 2ND Overall.  I check and my bad day did not kill us since
the winners were over two hours ahead of us.

Our bib numbers were supposed to be our seeding, so I finished 101
runners ahead of the competition.  Bottomline, a majority of runners
had a bad day.

The only conclusion that I can draw from my poor performance was
that I over trained and a three-week taper was not enough time for
recovery.  Back to the drawing board and rethink my training for ING
Georgia.

Congrats to Kent who ran extremely well considering his battle with
an injury and to Jimmie who ran a 3:34 in his first marathon.

Thanks for listening.

Target Events: ING Georgia Marathon (3/25/07)
65-69 Div Results: Click here

Current Training Goal ~ Heal

Week in Review: 25.7 miles over 5 days (38.3 over 6 days prev week), endurance strength at 35 mpw (52 prev week); 8:02 avg pace (8:09 prev week); 66% PEavg (66 prev week). 2,290.6 miles ytd. Weight 129 lbs (127.5 prev week); Body fat = 8% (7.5 prev week).

·         Mon: Inactive Recovery ~ Slacker Factor: Flight from DC to Atlanta.

·         Tue: Inactive Recovery ~ Slacker Factor: Foot injury.

·         Wed: Easy ~ 4.1 miles, flat trail & road in 32:56 (8:02); 65-70% = 17:04, 70-75% = 2:20, remainder under 65% for 64%PEavg. 50º w/ 94% humidity & 55º dewpoint. Slacker Factor: It appears I did the right thing DNFing the MCM. The foot problem seems much better and appears to not have developed into a stress fracture... yet!

·         Thu: Easy ~ 6.2 miles on flat trail in 47:52 (7:43); 65-70% = 18:24, 70-75% = 21:41, remainder under 65% for 68%PEavg. 45º w/ 87% humidity & 43º dewpoint. Slacker Factor: Foot.

·         Fri: Active Rest ~ 4.1 miles on flat trail & road in 35:36 (8:41); all under 65% for 60%PEavg. 38º w/ 34% humidity & 16º dewpoint. Slacker Factor: Foot.

·         Sat: Easy ~ 5.1 miles on flat trail & road in 39:58 (7:50); 65-70% = 17:25, 70-75% = 12:59, 75-80% = 1:15, remainder under 65% for 68%PEavg. 36º w/ 37% humidity & 21º dewpoint. Slacker Factor: Skipped a planned race to give my foot a better opportunity to heal.

·         Sun: Easy ~ 6.2 miles on flat trail in 48:56 (7:54); 65-70% = 23:23, 70-75% = 5:50, remainder under 65% for 69%PEavg. 36º w/ 46% humidity & 27º dewpoint. Slacker Factor: Foot.

}:9)

Great to see you log an easy run today. Keep up the RICE. And,
thanks for the photo.

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <Coach@...>
wrote:
>
> --- In CoachMadDogBytes@yahoogroups.com, "K LaFor" <klafor@> wrote:
> >
> > Coach, what do you think was the root cause of the injury and
what
> > will you do to heal it up?
> >
> > Are you still planning on the ING race as your target race?
>
> Kurt ~ I'm not sure exactly what was the cause; lots of $#%!
happens
> when you're as old as I am. I'll treat it with RICE (rest, ice,
> compression, elevation) initially and get it x-rayed, etc. and go
from
> there if that doesn't do the trick.
>
> Yes, ING Georgia is still a target.
> }:9|
>

--- In CoachMadDogBytes@yahoogroups.com, "K LaFor" <klafor@...> wrote:
>
> Coach, what do you think was the root cause of the injury and what
> will you do to heal it up?
>
> Are you still planning on the ING race as your target race?

Kurt ~ I'm not sure exactly what was the cause; lots of $#%! happens
when you're as old as I am. I'll treat it with RICE (rest, ice,
compression, elevation) initially and get it x-rayed, etc. and go from
there if that doesn't do the trick.

Yes, ING Georgia is still a target.
}:9|

Coach, what do you think was the root cause of the injury and what
will you do to heal it up?

Are you still planning on the ING race as your target race?

Kurt

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <Coach@...>
wrote:
>
> --- In CoachMadDogBytes@yahoogroups.com, "Vicki Bush" <nhrunner@>
> wrote:
> >
> > Coach,
> > Sorry to read that you had to drop out of Marine Corps. Take care
> and heal up.
>
> vicki ~ Thanks, but I'm OK with the decision. After all, it was much
> smarter than when I limped through the last 13 or so miles to
Boston.
> And now I'm also a perfectly balanced athlete because I broke the
5th
> metatarsal in the other foot a few years ago.
> }:9O
>

--- In CoachMadDogBytes@yahoogroups.com, "Vicki Bush" <nhrunner@...>
wrote:
>
> Coach,
> Sorry to read that you had to drop out of Marine Corps. Take care
and heal up.

vicki ~ Thanks, but I'm OK with the decision. After all, it was much
smarter than when I limped through the last 13 or so miles to Boston.
And now I'm also a perfectly balanced athlete because I broke the 5th
metatarsal in the other foot a few years ago.
}:9O