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#13115 From: "Jim Duguay" <Coach@...>
Date: Sun Sep 2, 2007 3:13 pm
Subject: DogFather of Sole’s “Atrocious August” [8/27-9/2] coach_maddog
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Target Events: Survive the Toronto Waterfront Marathon (9/30/07)

Race Results: Click Here

Current Objectives: Slow down my slowdown!

Week in Review: 55.2 miles over 7 days (18.6 over 3 days prev week), endurance strength at 44 mpw (37 prev week); 8:24 avg pace (8:32 prev week); 66%PEavg (65 prev week). 1,647.5 miles ytd. Weight 126 lbs (126.5 prev week); Body fat = 8% (8 prev week).

Ø Mon: Easy ~ 8.1 miles on flat trail & road in 1:09:08 (8:32); 65-70% = 7:32, 70-75% = 43:16, remainder under 65% for 71%PEavg. 76º avg w/ 94% humidity & 71º dewpoint. Slacker Factor: Hacking up hairballs (cold), humidity & lack of training.

Ø Tue: Recovery ~ 7.1 miles on flat trail & road in 1:02:38 (8:49); 65-70% = 38:25, 70-75% = 14:02, remainder under 65% for 67%PEavg. 75º avg w/ 94% humidity & 71º dewpoint. Slacker Factor: Hacking up hairballs (cold) & humidity made me sick to my stomach; cut run short.

Ø Wed: AM Hills ~ 6.5 miles on Kennesaw Battlefield trails in 56:04 (8:38); 65-70% = 11:16, 70-75% = 23:18, 75-80% = 6:30, remainder under 65% for 68%PEavg. 77º avg w/ 87% humidity & 72º dewpoint. Slacker Factor: Cold still making me dizzy.

Ø Wed: PM Recovery ~ 5 miles on rolling road in 44:43 (8:57); 65-70% = 3:38, remainder under 65% for 59%PEavg. 77º avg w/ 91% humidity (rain) & 74º dewpoint. Slacker Factor: Cold still making me dizzy.

Ø Thu: Easy ~ 7.1 miles on rolling road in 56:59 (8:02); 65-70% = 22:42, 70-75% = 10:00, 75-80% = 3:29, remainder under 65% for 66%PEavg. 75º avg w/ 95% humidity (rain) & 72º dewpoint. Slacker Factor: Still getting dizzy.

Ø Fri: Recovery ~ 4.1 miles on flat trail & road in 35:16 (8:36); 65-70% = 10:51, remainder under 65% for 62%PEavg. 75º avg w/ 90% humidity & 70º dewpoint. Slacker Factor: Humidity.

Ø Sat: Easy ~ 11.2 miles on flat trail & road in 1:33:08 (8:19); 65-70% = 1:06:07, 70-75% = 11:07, remainder under 65% for 66%PEavg. 72º avg w/ 94% humidity & 70º dewpoint. Slacker Factor: Humidity & sick to my stomach; cut run short ...again!

Ø Sun: Marathon Tempo ~ 6.1 miles on flat trail & road in 47:09 (7:44); 65-70% = 7:40, 70-75% = 31:50, 75-80% = 1:43, remainder under 65% for 69%PEavg. Middle 3 miles @ 72%PEavg (7:40 pace). 73º avg w/ 78% humidity & 65º dewpoint. Slacker Factor: Still sick to my stomach.

Almost every problem related to race preparation is real easy to get into.

Coach MadDog?

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#13114 From: "Kent" <ksizer@...>
Date: Mon Aug 27, 2007 10:35 pm
Subject: Re: Kent's week of 8/20 thru 8/26/07 ksizer
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The picture as well as your quote of the week definitely describe my
training:
"Almost every problem related to race preparation is real easy to get
into".

I believe getting out of the problems will be easier for me this year
compared to last year. Not because I am smarter, just luckier.  1)
Hiking with my son was less intense because Katie joined us. 2) Twin
Cities marathon is a week later, allowing me to choose a half marathon
tune up race 1 week later, giving me (and my Piriformis?) more time to
recover from the hike. Now, if I don't offset this luck with squeezing
in some overtraining in that extra week of race prep....

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <Coach@...>
wrote:
>
> --- In CoachMadDogBytes@yahoogroups.com, "Kent" <ksizer@> wrote:
>
> <snip> (Super Goofy?)
>
> Yup, that picture is worth 1,000 words and describes my current
> training to a T!
> };9)
>

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#13113 From: "Jim Duguay" <Coach@...>
Date: Mon Aug 27, 2007 3:30 pm
Subject: Re: Kent's week of 8/20 thru 8/26/07 coach_maddog
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--- In CoachMadDogBytes@yahoogroups.com, "Kent" <ksizer@...> wrote:

<snip> (Super Goofy?)

Yup, that picture is worth 1,000 words and describes my current
training to a T!
};9)

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#13112 From: "Kent" <ksizer@...>
Date: Mon Aug 27, 2007 3:04 pm
Subject: Kent's week of 8/20 thru 8/26/07 ksizer
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Target: Twin Cities Marathon (7 Oct)

Week in Review: 70.7 miles over 7 days (22.5 over 2 days prev week), (Super Goofy?) endurance strength at 44 mpw (41 prev week); 7:22 avg. pace (6:56 prev week); 60%PEavg (65 prev week). 1066.7 miles ytd. Weight 155 lbs (157.5 prev week); Body fat = 17% (18 prev week).

Mon: Easy run ~ 8.0 miles on bike path in 53:44 (6:43); 69%PE, 63º, w/84%, 58DP, SSW@5, cloudy. Below 70%=16:43, 70-75%= 25:22, 75-80%= 11:32, 80-85%=:07, over 85%= 0. Stress Factor: none.

Tue: Intervals ~ 11.5 miles on track in 1:19:38 (6:55) 65%PE; 70º w/59%, 55DP, S@7, cloudy. 6 X 1 Mile @ 78%THR. Stress factor: none.

Wed: Recovery ~ 7.4 miles on road in 56:02 (7:34); 71º w/55%, 54DP, WNW @ 7, Cloudy. Stress Factor: none, w/ Phil, Tony, Cliff & Mary.

Thu: Marathon Striders ~ 10.0 miles on bike path in 1:13:24 (7:20); 67%PE, 78º, 42%, 53DP, WNW@8, clear. 16 X 0:42 in middle 5 mi @ 75% THR. Below 70%=50:31, 70-75%= 15:54, 75-80%= 6:59, over 80%= 0. Stress Factor: none.

Fri: Active Rest ~ 4.0 miles on hilly streets in 34:00 (8:30); 69º w/63%, 56DP, NNW @ 5, clear. Stress Factor: none, w/ Steve R & Joel.

Sat: Long run ~ 24.0 miles on flat trail & hilly streets in 3:02:42 (7:37); 60%PE, 63º w/67%, 52DP, calm, cloudy. Below 70%= 2:47:43, 70-75%= 14:16, 75-80%= 0:43, over 80%= 0. Stress Factor: none, w/ Cliff, Dean, Dick, & Dave C.

Sun: Recovery ~ 5.8 miles on streets & trails in 44:00 (7:35); 67º w/49%, 47DP, calm, cloudy. Stress Factors: None.

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#13111 From: "Jim Duguay" <Coach@...>
Date: Sun Aug 26, 2007 4:13 pm
Subject: DogFather of Sole’s “Atrocious August” [8/20-8/26] coach_maddog
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Target Events: Survive the Toronto Waterfront Marathon (9/30/07)

Race Results: Click Here

Current Objectives: Slow down my slowdown!

Week in Review: 18.6 miles over 3 days (58.2 over 6 days prev week), endurance strength at 37 mpw (43 prev week); 8:32 avg pace (8:22 prev week); 65%PEavg (67 prev week). 1,592.3 miles ytd. Weight 126.5 lbs (126.5 prev week); Body fat = 8% (8 prev week).

Ø Mon: Marathon Intervals ~ 8.1 miles on flat trail & road in 1:08:51 (8:30); 65-70% = 7:24, 70-75% = 42:06, remainder under 65% for 69%PEavg. 86º avg w/ 80% humidity & 68º dewpoint. 4 X ¼ mile @ marathon effort w/ 2 min recoveries. (1:45 @ 77%THR)). Slacker Factor: Lack of speedwork.

Ø Tue: Hills ~ 3.5 miles on hilly Kennesaw Battlefield trails in 32:01 (9:09); all under 65% for 56%PEavg. 81º avg w/ 79% humidity & 69º dewpoint. Slacker Factor: Chills, not sweating properly, cotton throat, & very dizzy at times; cut run short.

Ø Wed: Inactive Recovery ~ Slacker Factor: Head cold still making me dizzy.

Ø Thu: Inactive Recovery ~ Slacker Factor: Travel to Wisconsin.

Ø Fri: Inactive Rest ~ Slacker Factor: Cold symptoms have moved into my chest.

Ø Sat: Easy ~ 7 miles on rolling road in 55:31 (7:56); 65-70% = 11:39, 70-75% = 26:12, 75-70% = 6:26, remainder under 65% for 69%PEavg. 74º avg. Slacker Factor: Hacking & coughing (cold).

Ø Sun: Inactive Recovery ~ Slacker Factor: Travel to Georgia.

How to tell one's competition division by the questions they ask:

1. Did you win your last event? (18 – 29)

2. What's your best time? (30 – 39)

3. What's your masters PR? (40 – 49)

4. What's your age group? (50 – 59)

5. What's your injury? (60+)

Coach MadDog?

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#13110 From: BK <bkunes@...>
Date: Sat Aug 25, 2007 6:52 pm
Subject: BK's Training Log - 08/26/07 bkunes
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08/26 - 168.0 lbs Swim 0x, Bike 1x (17.5), Run 4x (7:58)

08/19 - 168.5 lbs Swim 0x, Bike 1x (18.2), Run 2x (8:06)

08/12 - 170.5 lbs Swim 1x, Bike 1x (17.9), Run 4x (7:48)

--- Week's Training Details ---

08/21 Run. 6.5 mi in 52:57 (8:08). Easy run in NJ along brick/concrete sidewalks to gravel trail at park, and back. Ran 3x1.3mi loops. It was a cool and rainy morning, soaked and cold by the time I finished... warm shower felt good. [R-knee tendinitis during the last mile]

08/22 Run. 6.5 mi in 51:37 (7:56). NJ: ran to park and did 3 laps with the first and thrid at tempo effort. My calves were feeling sore and knotted. Massaged them in the evening to try and loosen them up. [calves]

08/23 Run. 5.2 mi in 42:23 (8:09). Cool NJ morning run to the park. I did two laps (instead of three). My legs were osre from running on the hard surface (brick, concrete) over long sections of the past two morning runs. I had to stop and stretch my calves once or twice. Tired, long, stressful work week.

[tired, calves, stress]

08/25 Brick-Bike. 22.0 mi in 1:15:34 (17.5 avs). Attended a funeral in the morning so my ride was a little later than usual and much hotter, 95F. I did a very hilly stretch to start and get some hill work in. Then once I got to the flat I did 3x2 mi race efforts, before the long climb back home. [heat, hills]

08/25 Brick-Run. 3.0 mi in 22:15 (7:25). Eased through transition to manage heart rate, then headed out. Mile 1 was 7:10, then 7:40, then the difference. Ran into a very hot head wind during first half of mile 2. I was struggling in the heat, but hung in there through the finish. Glad to be done! [heat, wind]

--- Week's Commentary ---

Another very long work week, long hours, hectic travel obstacles. Glad to be home and finally see the family, get some rest, and a home cooked meal.

Training was just training this week. It was nice to have cool temps in NJ. I was hoping to get some open water swimming in on Saturday, but funeral forced plan changes.

--- 2007 Training YTD ---

Swim - 47,895 yds (29.0 mi)

Bike - 563.8 mi (56.4% of 2007 goal)

Run - 522.3 mi (58.0% of 2007 goal)

--- 2007 Race Calendar ---
03/03 - Strides of March 10K - 42:53 (6:55) [22.5] AG PR

04/14 - Loveland Challenge Half Marathon - 1:34:44 (7:12) [37.5] AG PR

05/06 - Flying Pig Half Marathon - 1:33:10 (7:06) [5.9] AG PR

06/16 - Run for the Poor 5K - 19:37 (6:19) [20.0] AG PR

07/08 - Caesar Creek Sprint (750m/20K/5K) Triathlon - 1:22:08 [44.4] PR

08/04 - Hiawassee International (0.8mi/23mi/4mi) Triathlon - 2:13:06 [64.3]

09/03 - Mercy Metric 10K - 1 week

09/15 - USAF Marathon Relay or Half Marathon - 3 weeks

09/23 - Toyota Challenge Mini (0.6mi/24.8mi/6.55mi) Triathlon - 4 weeks

12/01 - Tecumseh Trail Marathon (considering as a fun, training run)

--- 2008 Race Calendar ---

04/19 - Loveland Challenge Half Marathon

05/03 - Flying Pig 5K (possibly, if offer a three-way challenge)

05/03 - Flying Pig 10K (possibly, if offer a three-way challenge)

05/04 - 10th Annual Flying Pig Marathon

Keep running...
- BK.

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#13109 From: BK <bkunes@...>
Date: Sat Aug 25, 2007 6:29 pm
Subject: BK's Training Log - 08/19/07 bkunes
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08/19 - 168.5 lbs Swim 0x, Bike 1x (18.2), Run 2x (8:06)

08/12 - 170.5 lbs Swim 1x, Bike 1x (17.9), Run 4x (7:48)

08/05 - 172.0 lbs Swim 1x, Bike 1x (19.1), Run 3x (8:12)

--- Week's Training Details ---

08/14 Run. 6.2 mi in 51:24 (8:17). Easy run in NJ along brick/concrete sidewalks to gravel trail at park, and back. Ran 3x1.3mi loops. It was nice to have a cool morning to run. [none]

08/15 Weights. Squats, Rows, Quads, Modified lat pull-downs in hotel fitness center. [tired]

08/16 Run. 6.2 mi in 49:11 (7:55). Warm, humid run to the park. 1st and 3rd loops were at Tempo effort. We ate a very high protein, low carb dinner last night... I could feel the lack of carb fuel during this morning's run. Mercy!

[humid, low carbs]

08/18 Bike. 50.0 mi in 2:45:14 (18.2 avs). Felt really good for the first 40 mi, then I started to feel it, especially the last 5 miles. The trail was shaded and relatively cool the whole way. Two full water bottles, small Cliff Bar, and one PowerGel. I had planned on doing a 10K run afterwards (brick) but opted to push it off until tomorrow. [long endurance ride]

08/19 Run. Cancelled due to aggrivated knee tendinitis.

--- Week's Commentary ---

Very long work week, long hours. Just enough time to run (early), work, eat, and sleep.

The family was out of town when I got home and I had already decided to pass on the triathlon scheduled this weekend. So Saturday I decided to go out for destressing long ride as part of a brick, but after how I felt 45 mi into the ride I pushed the run off to Sunday morning. That didn't happen due to the tendinitis flare up. I needed the extra rest anyways.

I expect next week to be much of the same work-wise.

--- 2007 Training YTD ---

Swim - 47,895 yds (29.0 mi)

Bike - 541.8 mi (54.2% of 2007 goal)

Run - 501.1 mi (55.7% of 2007 goal)

--- 2007 Race Calendar ---
03/03 - Strides of March 10K - 42:53 (6:55) [22.5] AG PR

04/14 - Loveland Challenge Half Marathon - 1:34:44 (7:12) [37.5] AG PR

05/06 - Flying Pig Half Marathon - 1:33:10 (7:06) [5.9] AG PR

06/16 - Run for the Poor 5K - 19:37 (6:19) [20.0] AG PR

07/08 - Caesar Creek Sprint (750m/20K/5K) Triathlon - 1:22:08 [44.4] PR

08/04 - Hiawassee International (0.8mi/23mi/4mi) Triathlon - 2:13:06 [64.3]

09/03 - Mercy Metric 10K - 2 weeks

09/15 - USAF Marathon Relay or Half Marathon - 4 weeks

09/23 - Toyota Challenge Mini (0.6mi/24.8mi/6.55mi) Triathlon - 5 weeks

12/01 - Tecumseh Trail Marathon (considering as a fun, training run)

--- 2008 Race Calendar ---

04/19 - Loveland Challenge Half Marathon

05/03 - Flying Pig 5K (possibly, if offer a three-way challenge)

05/03 - Flying Pig 10K (possibly, if offer a three-way challenge)

05/04 - 10th Annual Flying Pig Marathon

Keep running...
- BK.

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#13108 From: "Kent" <ksizer@...>
Date: Sat Aug 25, 2007 12:44 am
Subject: Kent's week of 8/13 thru 8/19/07 ksizer
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Target: Twin Cities Marathon (7 Oct)

Week in Review: 22.5 miles over 2 days (40.1 over 6 days prev week), endurance strength at 41 mpw (52 prev week); 6:56 avg. pace (7:46 prev week); 65%PEavg (57 prev week). 996.0 miles ytd. Weight 157.5 lbs (158 prev week); Body fat = 18% (19 prev week).

Mon: Inactive rest ~ Recover from late/long flight yesterday

Tue: Intervals ~ 11.5 miles on track in 1:19:02 (6:52) 70%PE; 72º w/46%, 50DP, N@6, clear. 10 X 800 @ 80%THR. Stress factor: none.

Wed: Cross Training ~ Hike 9.1 miles w/ Eric & Katie.

Thu: Cross Training ~ Hike 11.3 miles w/ Eric & Katie.

Fri: Cross Training ~ Hike 7.8 miles w/ Eric & Katie.

Sat: Middle Distance ~ 11.0 miles on flat trail in 1:16:57 (7:00); 65%PE, 62º w/84%, 57DP, ESE@3, cloudy. Slacker Factor: none.

Sun: Inactive rest ~ Fatigue & catch up on to-do list.

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#13107 From: "Kent" <ksizer@...>
Date: Sat Aug 25, 2007 12:43 am
Subject: Kent's week of 8/6/07 thru 8/12/07 ksizer
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Target: Twin Cities Marathon (7 Oct)

Week in Review: 40.1 miles over 6 days (59.1 over 7 days prev week), endurance strength at 52 mpw (50 prev week); 7:46 avg. pace (7:12 prev week); 57%PEavg (63 prev week). 973.5 miles ytd. Weight 158 lbs (158 prev week); Body fat = 19% (19 prev week).

Mon: Recovery ~ 5.2 miles, hilly, winding trails in 44:18 (8:31), 63º w/72%, 54DP, SW @ 8, cloudy. Slacker Factor: none.

Tue: Intervals ~ 6.8 miles on track in 50:36 (7:26) 60%PE; 66º w/65%, 54DP, S@10, lt rain. 4 X 1200M @ 75%THR w/ 400M recovery. Stress factor: slightly weary, but better than expected after Sunday marathon.

Wed: Recovery ~ 6.0 miles, hilly streets in 48:36 (8:06); 64º w/64%, 52DP, SSW @ 7, cloudy. Slacker Factor: none, w/ Joel & Erich.

Thu: Inactive rest ~ Travel to Kansas for funeral.

Fri: Active Rest ~ 7.0 miles on park road & trail in 55:40 (7:57); 79º w/55%, 62DP, S@9, clear. Slacker Factor: none.

Sat: Middle Distance ~ 11.0 miles on roads in 1:22:30 (7:30); 67%PE, 82º w/58%, 64DP, S@9, clear. Below 70%= 37:17, 70-75%= 24:13, 75-80%=20:59, over 80%= 0. Slacker Factor: none.

Sun: Recovery ~ 4.1 miles on road in 32:00 (7:48); 79º w/69%, 68DP, S@6, clear. Slacker Factors: None.

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#13106 From: "Jim Duguay" <Coach@...>
Date: Sun Aug 19, 2007 2:44 pm
Subject: DogFather of Sole’s “Atrocious August” [8/13-8/19] coach_maddog
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Target Events: Survive the Toronto Waterfront Marathon (9/30/07)

Race Results: Click Here

Current Objectives: Slow down my slowdown!

Week in Review: 58.2 miles over 6 days (34.4 over 5 days prev week), endurance strength at 43 mpw (42 prev week); 8:22 avg pace (8:22 prev week); 66%PEavg (67 prev week). 1,573.7 miles ytd. Weight 126.5 lbs (128 prev week); Body fat = 8% (8 prev week).

Ø Mon: Hills ~ 6.5 miles on Kennesaw Battlefield trails in 54:19 (8:21); 65-70% = 7:32, 70-75% = 18:19, 75-80% = 5:38, remainder under 65% for 68%PEavg. 81º avg w/ 76% humidity & 73º dewpoint. Slacker Factor: None.

Ø Tue: Easy ~ 10.2 miles on flat trail & road in 1:25:54 (8:25); 65-70% = 51:13, 70-75% = 8:32, remainder under 65% for 65%PEavg. 78º avg w/ 79% humidity & 66º dewpoint. Slacker Factor: None.

Ø Wed: AM Recovery ~ 4.1 miles on flat trail & road in 34:52 (8:30); 65-70% = 9:04, remainder under 65% for 60%PEavg. 84º avg w/ 62% humidity & 65º dewpoint. Slacker Factor: None.

Ø Wed: PM Easy ~ 5 miles on rolling road in 42:34 (8:31); 65-70% = 20:12, 70-75% = 10:46, remainder under 65% for 66%PEavg. 100º avg w/ 28% humidity & 61º dewpoint. Slacker Factor: None.

Ø Thu: Easy ~ 5 miles on rolling road in 39:12 (7:50); 65-70% = 6:14, 70-75% = 17:28, 75-80% = 7:11, remainder under 65% for 69%PEavg. 100º avg w/ 34% humidity & 64º dewpoint. Slacker Factor: None.

Ø Fri: Inactive Rest ~ Slacker Factor: None.

Ø Sat: Endurance Builder ~ 19.3 miles on flat road in 2:45:06 (8:33); 65-70% = 1:33:23, 70-75% = 50:50, remainder under 65% for 68%PEavg. 79º avg w/ 89% humidity & 72º dewpoint. Slacker Factor: None.

Ø Sun: Recovery ~ 8.1 miles on flat road in 1:09:21(8:34); 65-70% = 38:00, remainder under 65% for 63%PEavg. 77º avg w/ 87% humidity & 71º dewpoint. Slacker Factor: None.

Logic is the systematic method of training to the wrong conclusion with confidence.

Coach MadDog?

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#13105 From: BK <bkunes@...>
Date: Sun Aug 12, 2007 9:45 pm
Subject: BK's Training Log - 08/12/07 bkunes
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08/12 - 170.5 lbs Swim 1x, Bike 1x (17.9), Run 4x (7:48)

08/05 - 172.0 lbs Swim 1x, Bike 1x (19.1), Run 3x (8:12)

07/29 - 169.0 lbs Swim 1x, Bike 1x (17.0), Run 3x (7:47)

--- Week's Training Details ---

08/06 Run. 5.0 mi in 39:00 (7:48). Easy run in GA along bike course of triathlon conveniently located next to the place we were staying. Feel fine from the triathlon. [warm, humid]

08/07 Run. 4.7 mi in 36:58 (7:51). Ran 10 mins easy (w/u), 15 mins hard (tempo), 10+ mins easy (c/d) to where I thought 5.0 mi might be. Satellite mapping of course showed 4.7 (bummer). [warm, humid]

08/07 Swim. Open water swim in lake by the cabin. Water was very low/shallow and warm (bath water). Felt relaxed, calm, and smooth. Brother said one of my arms was entering water further from center line than other and one hand was rotating more than the other, so I need to investigate this and make corrections as necessary.

[open water, warm water]

08/09 Run. 5.0 mi in 40:56 (8:11). Last easy run of GA vacation with my brother-in-law along country roads. [humid]

08/10 Weights. Maintenance workout: 3 sets of squats, sitting rows, abs, quads, and bent arm lat pulldowns.

08/11 Brick-Bike. 30.7 mi in 1:43:08 (17.9). Rode first half of camp loop (big hill climbs) to the bike trail where I rode 15 flat miles before completing the camp loop (more hill climbs) back home. Drank about a bottle and a half to stay hydrated. [hills, lower back]

08/11 Brick-Run. 5.0 mi in 37:00 (7:24). One of my goals in response to my cramping issues in the triathlon is to incorporate more bricks (bike-transition-run) to see if I can't work things out. One of my thoughts was that I'm transition too fast and not allowing my heart rate to come down (reset) so I can manage it better. Therefore, my goal was to finish, change and let my heart rate settle, and then run. This felt much better. I still had some cramps, but minor and manageable. First mile was 7:27, finished with a 7:24 avg pace over rolling hills, heat, and humidity... faster pace than any of my triathlons. The jury is still out. [heat, humidity, brick]

--- Week's Commentary ---

I had a full week of training as I continue to push through August in order to peak for races in September. I feel great about the swim. I just need to keep at the bike. I will attempt to get on the stationary bikes in the hotel's fitness center next week and see if I can't get some more volume over the next few weeks. Also, cancelling an attempt at another triathlon next weekend, will allow me to get out and do some focused riding.

I'm very encouraged at possibly zeroing in on the cramping issue. Hopefully doing some more bricks and experimenting some more will better prepare me and help me to solve the problem.

I also managed to put in nearly 20 miles of running this week. Something I haven't been able to do since the first weekend in May when I ran the Flying Pig Half Marathon.

Lastly, I think that I describe my triathlon experiences like someone who sees the glass half empty. I'm happy with my continual progress and I'm approaching it as an ongoing learning experience. My frustration is coming out because I know there is so much more potential in there that I haven't harnessed yet (the other half of the glass?). Part of that will be realized at the end of my training plan focused on peaking for late September. The other part is just little details that add up, if I can put my finger on them.

--- 2007 Training YTD ---

Swim - 47,895 yds (29.0 mi)

Bike - 491.8 mi (49.2% of 2007 goal)

Run - 488.7 mi (54.3% of 2007 goal)

--- 2007 Race Calendar ---
03/03 - Strides of March 10K - 42:53 (6:55) [22.5] AG PR

04/14 - Loveland Challenge Half Marathon - 1:34:44 (7:12) [37.5] AG PR

05/06 - Flying Pig Half Marathon - 1:33:10 (7:06) [5.9] AG PR

06/16 - Run for the Poor 5K - 19:37 (6:19) [20.0] AG PR

07/08 - Caesar Creek Sprint (750m/20K/5K) Triathlon - 1:22:08 [44.4] PR

08/04 - Hiawassee International (0.8mi/23mi/4mi) Triathlon - 2:13:06 [64.3]

09/03 - Mercy Metric 10K - 4 weeks

09/15 - USAF Marathon Relay or Half Marathon - 6 weeks

09/23 - Toyota Challenge Mini (0.6mi/24.8mi/6.55mi) Triathlon - 7 weeks

12/01 - Tecumseh Trail Marathon (considering as a fun, training run)

--- 2008 Race Calendar ---

04/19 - Loveland Challenge Half Marathon

05/03 - Flying Pig 5K (possibly, if offer a three-way challenge)

05/03 - Flying Pig 10K (possibly, if offer a three-way challenge)

05/04 - 10th Annual Flying Pig Marathon

Keep running...
- BK.

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#13104 From: "Jim Duguay" <Coach@...>
Date: Sun Aug 12, 2007 2:22 pm
Subject: DogFather of Sole’s “Atrocious August” [8/6-8/12] coach_maddog
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Target Events: Survive the Toronto Waterfront Marathon (9/30/07)

Race Results: Click Here

Current Objectives: Slow down my slowdown!

Week in Review: 34.4 miles over 5 days (35.8 over 5 days prev week), endurance strength at 42 mpw (44 prev week); 8:22 avg pace (8:16 prev week); 67% PEavg (66 prev week). 1,515.5 miles ytd. Weight 128 lbs (127 prev week); Body fat = 8% (8 prev week).

Ø Mon: Travel Day ~ Slacker Factor: Flight back from Wisconsin.

Ø Tue: Inactive Recovery ~ Slacker Factor: Foot still swollen and painful.

Ø Wed: Not So Easy ~ 5 miles on rolling road in 40:39 (8:08); 65-70% = 9:24, 70-75% = 8:30, 75-80% = 22:44, remainder under 65% for 75%PEavg. 97º avg w/ 47% humidity & 72º dewpoint. Slacker Factor: Gout & real feel temp of 112º.

Ø Thu: AM Recovery ~ 4.1 miles on flat trail & road in 33:52 (8:16); 65-70% = 11:11, 70-75% = 7:34, 75-80% = 4:26, remainder under 65% for 68%PEavg. 88º avg w/ 59% humidity & 70º dewpoint. Slacker Factor: Gout & hacking up hairballs due to code red pollution level.

Ø Thu: PM Easy ~ 5 miles on rolling road in 40:46 (8:09); 65-70% = 9:41, 70-75% = 15:18, 75-80% = 8:53, remainder under 65% for 69%PEavg. 103º avg w/ 36% humidity & 68º dewpoint. Slacker Factor: None.

Ø Fri: Recovery ~ 4.1 miles on flat trail & road in 35:40 (8:42); 65-70% = 13:36, 70-75% = 9:22, remainder under 65% for 65%PEavg. 86º avg w/ 62% humidity & 70º dewpoint. Slacker Factor: None.

Ø Sat: Easy ~ 8.1 miles on flat road in 1:10:01 (8:39); 65-70% = 7:40, remainder under 65% for 61%PEavg. 79º avg w/ 74% humidity & 68º dewpoint. Slacker Factor: Gout pain & lack of mileage; cut run short.

Ø Sun: Easy ~ 8.1 miles on flat road in 1:06:02 (8:09); 65-70% = 7:22, 70-75% = 20:57, remainder under 65% for 66%PEavg. 77º avg w/ 84% humidity & 72º dewpoint. Slacker Factor: Swollen foot.

Training to run well is a whole series of circumstances that sometimes get beyond your control!

Coach MadDog?

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#13103 From: BK <bkunes@...>
Date: Sat Aug 11, 2007 1:10 am
Subject: BK's Race Report - Hiawassee International Triathlon bkunes
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DISCLAIMER: The distribution list for this race report is large and diverse. Therefore, I’ll summarize the results first. If you are one of those people who enjoys the details, they will follow. IF you do not wish to receive race reports in the future, just let me know... no hard feelings.

Summary

Hiawassee International Triathlon (0.8 mi swim, 23.0 mi bike, 4.0 mi run)
My fourth triathlon, first non-sprint distance... longest distance to date

Weather: Warm, calm, and clear (water), warmed to hot by finish, sunny (some shaded spots). In the mountains (eastern Smokies) so a challenging bike course.

Time: 2:13:06
Place: 39/104 overall (OA) [37.5], 37/74 male (M) [50.0], 9/14 age group (AG) [64.3]

Swim: 0.8 mi in 25:04 (31:20 mi pace), 22nd OA [21.2], 19th M [25.7], 5th AG [35.7]
Transition 1: 1:18
Bike: 23.0 mi in 1:12:11 (19.1 mph), 47th OA [45.2], 44th M [59.5], 11th AG [78.6]
Transition 2: 0:43
Run: 33:43 (8:25), 39th OA [37.5], 35th M [47.3], 7th AG [50.0]

Pre-Race... tired and mellow...

This race was in conjunction with our annual family vacation with my side of the family. Originally intended for my brother, brother-in-law, and I to complete for the family cup (my brother is the defending champion from last year). My brother is injured, so it was just my brother-in-law and I this year. This was also both of our first attempts at a triathlon at a longer distance than the Sprint distance.

I spent this week in New Jersey on a new job assignment, new surroundings, and a new schedule. Furthermore, my tendinitis in the right knee was aggravated from running on brick paths through Rutgers University for my runs this week. So, I spent Friday night icing it as we drove the bike course the night before the race.

I spent 10 hrs trying to get home from Newark's airport (something I might have to get use to for a while). I got in at 1:00 am Friday, up at 7:00 (over slept) and packed my bag and the car and drove 7-8 hrs to Hiawassee, GA. After checking into the hotel we drove to an all-you-can eat pizza place to carb load for the morning's race. Then, as I mentioned I iced my knee while we drove the course, and massaged my lower back which was feeling a little tight from sitting and traveling for 18 of the last 32 hrs.

We got to the race site early enough to check in, set up our transition area, and take pictures as the rest of the family showed up for the start.

The Swim… my best yet; beautiful, clear water...

My goal for the swim was to swim straighter in open water which was one of the controllable factors I took away from my last triathlon just a few weeks ago when I believe I might have swam longer than necessary by drifting off course on the back stretch. I had done some sighting practice at the lake and felt comfortable going into this race, my longest open water swim yet.

The water was warm 79F for the in-the-water start. The race was delayed due to the fog sitting on the lake. The fire marshall would not give the race director clearance to start the race until visibility allowed him to see all the swimmers. In a relatively short while we were off.

This was a two-lap, out-and-around an island and back to the beach swim. I was concerned about water visibility during my brief warm-up as the red mud was making the water along the beach a murky cloud. However, once the race started and we got into deeper water, it cleared and was beautiful. It was clear enough that I could see 3-5 swimmers around me and was able to navigate well enough to avoid being pounded.

My sighting practice paid off as I swam very straight. Most of the time I was alone since many were swimming wide toward and around the buoys. I felt smooth, controlled, and strong the entire swim. Water levels were at a 100-year low, so we had to get out and run around a rock on the shore and get back in the water. By the second lap the race had strung out a bit and less congested. I felt good about how this race was going.

Unknown to me, my brother-in-law was right behind me for both laps. I came out of the water about 5 secs before he did and managed to keep him behind me as we ran up the hill to the transition area on the tennis/basketball courts. So much for my hopes (for the second tri in a row) of getting a good advantage on my brother-in-law before he hunted me down on the bike

This was my best swim, lowering my best open water average swim pace by 3 minutes, bettering all those done at a shorter sprint distance at that! By far my proudest accomplishment in all my triathlons to date.

>> Swim - 22/104 OA [21.2], 19/74 M [25.7], 5/14 AG [35.7] 0.8 mi in 25:04 (31:20)

> Continue to improve muscle endurance, speed, and power by more open water swimming, and finding a way to increase my speed while not loosing form or technique. (Goal: sub-30:00 pace at the Toyota Challenge)

> Continue the function-specific weight training through the month of August before cutting it out for the racing month of September, I'm noticing the benefit in the open water swims.

>> Transition #1 - 1:18

The Bike… my weakest link continues to hurt me on the bike...

Until I get volume on the bike, this is going to continue to be my Achilles Heal in the sport. My biggest concern going into this particular race was how the tendinitis in my right knee and lower back was going to effect me on the bike with all the hills. Fortunately, the icing of the knee paid off and the knee was never an issue. The back did however limit me later in the bike stage of the race. When my lower back clinches up, it significantly limits my legs ability to push. I also noticed late in the ride that my back tire looked a little flat. I have to remember to clear the air pressure gage on the pump before pumping air in the tires. My bet is that I was trying to pump in air with it not cleared and I got a miss read. Riding on low tire pressure creates more work.

I smoked my brother-in-law in the transition, but he easily caught me at 2.4 mi into the bike. He is a monster on the bike, and to his credit, he had his best swim, ever, coming out of the water right behind me. He beat me in the last triathlon, his best swim to date, then, too. He has really improved in the swim. About 5 miles later, my chain derailed on a down hill forcing me to coast to the bottom where I hopped off and fixed the chain. I would guess I lost a minute to fix it and was passed by at least 8 riders.

Being at a complete stand still at the bottom of a climb didn't make getting started easy. I was passed by at least another four riders on this climb alone. I was able to catch two of the riders, but it seemed like everyone was passing me over the remainder of the ride.

I did my best to keep drinking on the bike and did manage to take a gel. I started catching up to three riders in front of me over the last 5 miles, but only caught one by the end.

I saw my dad and brother volunteering on the course directing the bikers into the park and handing out water to the runners. That was cool, and I'm sure appreciated by this small, and volunteer deprived race.

I finished a respectable average pace on the bike in comparison with my previous tri's which offered some encouragement, but I've got a lot of work to do on the bike this winter if I want to become a more competitive triathlete, especially in my bike-strong age group. Despite a fair average speed for me (19.1 mph), I finished 11/14 in my age group. The locals are use to mountain climbs and terrain like this, making the separation from me even greater, ouch!

>> Bike - 47/104 OA [45.2], 44/104 M [59.5], 11/14 AG [78.6] 23.0 mi in 1:12:11 (19.1 avs)

> Volume. I need time and miles on the bike.

> I've been training at about 90 psi, my tires say I can go up to 120 psi. I raced at 100 psi, except for the back tire, which was less than what I had thought I put in there.

> More climbing through Indian Hill

> As much stationary bike time I can get in the hotel's fitness center while traveling for work over the next few months.

> New bike trainer. I’m saving for a new, better trainer for my bike for my wife and I to use over the winter and retire the rollers we’ve been using.

>> Transition #2 - 0:43

The Run… cramps again, but got some relief in the last half mile...

My running woes continue (much like on the bike) in the triathlon. It's not the running, it's the crippling cramps again. I haven't figured out the cause or solution yet. The run was a challenging two loop course through the campground. The worst part was a terraced parking lot we snaked back and forth on our way up that had no shade cover, making it even more grueling with the sun and heat.

I just kept the legs churning and the mind focused on not stopping, while hoping for the cramps to subside. I simply suffered, until mile 3 when I started to burp and pass some of the gas creating the cramps. With a half mile to go, this gave me a new lease on my run leg of the race and I was able to push the pace a bit and make up some lost time, passing about 10 runners.

I can't wait to see what I can do when I can finally use my running strength and experience in a triathlon. I'd love to be able to do this in September at the Toyota Challenge Mini Triathlon (10K run), which will be my biggest and longest challenge in a triathlon yet.

>> Run – 39/104 OA [37.5], 35/74 M [47.3], 7/14 AG [50.0] 4.0 mi in 33:43 (8:25).

> In general, I’m happy with where my running as I am increasing my mileage gradually and incorporating tempo runs to develop more 10K speed and endurance as I have a 10K, a half marathon, and the season finale triathlon in September; I'm also considering a trail marathon this December.

> Incorporate weekly bricks on the weekends to improve bike to run transition in the legs, and see if I can't figure out the cramp issue.

The Wrap… .

>> Overall: 39/104 OA [37.5], 37/74 Male [50.0], 9/14 AG [64.3] in 2:13:06

I enjoyed this race despite the ongoing challenges on the bike and cramps during the run. I made noticeably and measurable progress. I felt aspects of my training have been working and are coming to fruition (especially on the swim). My hat goes off to my brother-in-law who has taken over the family crown for the next year. I also tip my hat to my brother who had two great performances on this course the past two years. They were the targets I was training for, and will continue to strive for those marks.

In perspective, I am not peaking in my training until September, and have some critical training weeks in the month ahead. One thing that this race did help me to see is that I don't perform as well in the heat as I once did. This could be the effect of the very hot, humid, and hilly Hoosier 200 relay race I did a few years ago which really took a toll on me and its effects are to some degree still being felt.

I have decided not to compete in the Great Buckeye Challenge Mini Triathlon on 08/19 since I'm not sure what I will accomplish by doing it, especially if it continues to be very hot and humid. I feel that using that weekend for some specific training needs towards my peak training plan would better serve me than running around for another competition so soon. September will be cooler and the timing for my goal peak performances.

> Consider taking slightly more time in the transitions, controlling the heart rate, and getting a more relaxed start to each leg of the race. By nailing the transitions, I may be hurting myself in the long run by having too high a heart rate to get into a relaxed, productive rhythm.

This was an encouraging step towards keeping my sites on the long-term goal of completing the ironman distance (2.4 mi swim, 112 mi bike, 26.2 mi run) in a few years. (Thanks for the hat to continually remind me, Rog. You are the world's greatest brother and training partner. Thanks for keeping me company on the easy morning run to finish off vacation, Mike... I want that title... at least once!)

Keep running (and persevering, "No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it." Heb 12:11)...
- BK.

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#13102 From: BK <bkunes@...>
Date: Fri Aug 10, 2007 5:59 pm
Subject: BK's Training Log - 08/04/07 bkunes
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08/04 - 172.0 lbs Swim 1x, Bike 1x (19.1), Run 3x (8:12)

07/29 - 169.0 lbs Swim 1x, Bike 1x (17.0), Run 3x (7:47)

07/22 - 169.0 lbs Swim 1x, Bike 1x (17.9), Run 2x (7:41)

--- Week's Training Details ---

07/31 Run. 6.2 mi in 50:55 (8:12). Easy run in NJ while on new job assignment. Ran up and down streets winding through Rutgers University. [warm, humid]

08/01 Run. 5.0 mi in 40:10 (8:02). Ran down to local park near campus and did loop in park, turned around and retraced steps. [R-knee and L-calve from yesterdays run (lots of brick surfaces), warm, humid]

08/04 Triathlon. Hiawassee (GA) International Triathlon in 2:13:06

. Finished 39/104 OA [37.5], 37/74 M [50.0], 9/14 AG [64.3]. I will provide a more detailed race report some time this weekend. In summary, this was my first attempt at a longer distance (.8 mi swim, 23 mi bike, and 4 mi run). Overall, I felt like a put in a good swim (my best yet?), stunk on the bike (as expected, back tire was also low on air), and I had to deal with the normal cramping in the first 3.5 mi of the run.:

Swim: 25:04 (31:20) (22nd OA [21.2], 19th Male [25.7], 5th AG [35.7])

T1: 1:18

Bike: 1:12:11 (19.1) (47th OA [45.2], 44th Male [59.5], 11th AG [78.6])

T2: 0:43

Run: 33:43 (8:25) (39th OA [37.5], 35h Male [47.3], 7th AG [50.0])

[open water, hot, hills, back tire low on air, cramps]

--- Week's Commentary ---

This was a huge transition week. I traveled out of town and worked long hours and beginning to change regular schedule to adapt to new job assignment. It was perhaps the hottest and most humid week of the year so far. Then I had a lot of travel stress. Flying home from NJ took 10 hrs. Then we had 7-8 hrs of travel time the next morning to get to vacation location and drove the course.

The triathlon was fun, exciting, and most challenging yet. I absolutely enjoyed the swim, suffered on the bike, and struggled (again) with cramps on the run. Overall, I felt good.

I worked on my open water swimming with a focus on sighting and swimming straight... accomplished in this race.

Biking I was hoping to hold on, knowing that I don't have the volume or mileage in the hills to nail this ride. Lower back was aching from all the sitting over the past few days of travel which clinched up on the hills, and my back tire didn't have enough air in it... ouch!

The run was brutal with the hills and heat. Add the cramping problem I haven't solved yet, and I struggled. Between mile 3 and 3.5 I was able to burp and pass some gas which transformed me into a new man, and I was able to push harder the last half mile.

My goal is to get in 15 miles of running, and some more open water swimming while on vacation. Then I want to get in a longer ride and another 5 miles doing a brick on Saturday. If I'm going to rid the cramps, I'm going to need more volume on the bike with some bricks worked in so I can figure this thing out.

I've decided that there is no point in doing another triathlon in two weeks. This tri was a family event and was a good test of where my training is at. I'm in the middle of the next phase working in tempo runs, some bike intervals, and more open water swimming. I would feel really rushed to fit another tri in with nothing significant to test or prove. Therefore, my goal is to stick with the training plan as planned and peak for the 10K, half marathon, and mini triathlon at Deer Creek for the Toyota Challenge at the end of the season (September).

--- 2007 Training YTD ---

Swim - 47,070 yds (28.5 mi)

Bike - 461.1 mi (43.8% of 2007 goal)

Run - 469.0 mi (52.1% of 2007 goal)

--- 2007 Race Calendar ---
03/03 - Strides of March 10K - 42:53 (6:55) [22.5] AG PR

04/14 - Loveland Challenge Half Marathon - 1:34:44 (7:12) [37.5] AG PR

05/06 - Flying Pig Half Marathon - 1:33:10 (7:06) [5.9] AG PR

06/16 - Run for the Poor 5K - 19:37 (6:19) [20.0] AG PR

07/08 - Caesar Creek Sprint (750m/20K/5K) Triathlon - 1:22:08 [44.4] PR

08/04 - Hiawassee International (0.8mi/23mi/4mi) Triathlon - 2:13:06 [64.3]

09/03 - Mercy Metric 10K - 4 weeks

09/15 - USAF Marathon Relay or Half Marathon - 6 weeks

09/23 - Toyota Challenge Mini (0.6mi/24.8mi/6.55mi) Triathlon - 7 weeks

12/01 - Tecumseh Trail Marathon (considering as a fun, training run)

--- 2008 Race Calendar ---

04/19 - Loveland Challenge Half Marathon

05/03 - Flying Pig 5K (possibly, if offer a three-way challenge)

05/03 - Flying Pig 10K (possibly, if offer a three-way challenge)

05/04 - 10th Annual Flying Pig Marathon

Keep running...
- BK.

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#13101 From: rengaw99
Date: Wed Aug 8, 2007 1:01 pm
Subject: Re: Should I run Today? rengaw99
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Thanks, Coach.

I ran and it felt fine.  Nothing abnormal, excepts my contacts felt a
little dry at the end.

Running again tonight.

Rengaw

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#13100 From: "Jim Duguay" <Coach@...>
Date: Tue Aug 7, 2007 2:16 pm
Subject: Re: Should I run Today? coach_maddog
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--- In CoachMadDogBytes@yahoogroups.com, rengaw99 <no_reply@...> wrote:
>
> It is supposed to be close to 100 with a code red ozone warning, which
> means it is unsafe for anyone to be outside for extended periods. I
> had planned to squeeze in a 30 minute run today.
>
> I actually don't mind the heat, especially on long runs, but the ozone
> thing worries me.
>
> Should I not run? What damage will the ozone do to me?

rengaw ~ I've run in these conditions before and all it does is make me cough and hack up a few hairballs. I also don't think thirty minutes qualifies as an extended period for an athletic individual who is adequately hydrated.

Bottom Line ~ You can always cut the run short if you feel it is adversely affecting your health.

}:9|

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#13099 From: rengaw99
Date: Tue Aug 7, 2007 1:31 pm
Subject: Should I run Today? rengaw99
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It is supposed to be close to 100 with a code red ozone warning, which
means it is unsafe for anyone to be outside for extended periods.  I
had planned to squeeze in a 30 minute run today.

I actually don't mind the heat, especially on long runs, but the ozone
thing worries me.

Should I not run?  What damage will the ozone do to me?

rengaw

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#13098 From: "Kent" <ksizer@...>
Date: Mon Aug 6, 2007 11:51 pm
Subject: Kent's week of 7/30/07 - 8/5/07 ksizer
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Target: Twin Cities Marathon (7 Oct)

Week in Review: 59.1 miles over 7 days (56.0 over 7 days prev week), endurance strength at 50 mpw (39 prev week); 7:12 avg. pace (7:42 prev week); 63%PEavg (59 prev week). 933 miles ytd. Weight 158 lbs (158 prev week); Body fat = 19% (19 prev week).

Mon: Easy ~ 6.0 miles on bike path in 39:50 (6:38); 68%PEavg. 67º, w/52%, 49DP, N@5, clear. Slacker Factor: none.

Tue: Intervals ~ 5.2 miles on bike path in 33:47 (6:30) 71%PEavg; 78º w/25%, 39DP, N@8, clear. 5 X 800 @ 80%THR. Stress factor: abbreviated workout, short w/u & c/d, to get to daughter's birthday dinner.

Wed: Recovery ~ 6.0 miles on bike path in 46:58 (7:50); 75º, 38%, 48DP, NW @ 10, clear. Slacker Factor: none, w/ Steve & Joel.

Thu: Strides ~ 7.7 miles on streets in 53:30 (6:57); 66%PEavg, 75º, 43%, 51DP, NW@6, clear. 10 X 100M strides. Slacker Factor: none.

Fri: Active Rest ~ 4.0 miles on streets in 30:40 (7:40); 68º w/65%, 56DP, N@7, cloudy. Slacker Factor: none.

Sat: Active Rest ~ 4.0 miles on streets in 32:00 (8:00); 74º w/45%, 51DP, NW@8, clear. Slacker Factor: none.

Sun: Cedar River Marathon preview ~ 26.2 miles on bike path & streets in 2:58:57 (6:50); 70%PEavg, Start: 58º w/90%, 55DP, calm, cloudy. Finish: 61º w/81%, 55DP, WNW @ 6, cloudy. Below 70% = 1:30:18, 70-75%= 43:27, 75-80%=43:26, 80-85%= 1:47, over 85%= 0. Slacker Factors: Ran with Cliff 20 miles, felt great, but legs became weary – insufficient long run training. 2^nd of 38 overall, 1^st AG.

Comment: Need to pass up "great opportunities" to race and focus on Twin Cities marathon training.

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#13097 From: "Jim Duguay" <Coach@...>
Date: Mon Aug 6, 2007 9:03 pm
Subject: DogFather of Sole’s “Atrocious August” [7/29-8/5] coach_maddog
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Target Events: Survive the Toronto Waterfront Marathon (9/30/07)

Race Results: Click Here

Current Objectives: Slow down my slowdown!

Week in Review: 35.8 miles over 5days (56.7 over 6 days prev week), endurance strength at 44 mpw (50 prev week); 8:16avg pace (8:29 prev week); 66% PEavg (68 prev week). 1481.1 miles ytd. Weight 127 lbs (127 prev week); Body fat = 8% (8 prev week).

Ø Mon: Strides ~ 8.1 miles on flat trail & road in 1:02:22 (7:42) w/ 10 x 100m strides; 65-70% = 16:04, 70-75% = 26:24, 75-80% = 6:21, remainder under 65% for 70%PEavg. 79º avg w/ 93% humidity & 73º dewpoint. Slacker Factor: None.

Ø Tue: Hills ~ 11.5 miles on hilly Kennesaw Battlefield trails in 1:33:52 (8:10); 65-70% = 18:50, 70-75% = 41:20, 75-80% = 9:30, 80-85% = 1:32, remainder under 65% for 68%PEavg. 79º avg w/ 84% humidity & 70º dewpoint. Slacker Factor: Leg weary.

Ø Wed: AM Recovery ~ 4.1 miles on flat trail & road in 35:13 (8:35); 65-70% = 15:14, remainder under 65% for 62%PEavg. 75º avg w/ 90% humidity & 70º dewpoint. Slacker Factor: None.

Ø Wed: PM Easy ~ 5 miles on rolling road in 43:33 (8:43); 65-70% = 17:44, 70-75% = 7:31, remainder under 65% for 65%PEavg. 92º avg w/ 48% humidity & 66º dewpoint. Slacker Factor: None.

Ø Thu: Inactive Rest ~ Slacker Factor: None.

Ø Fri: Active Rest ~ 4.1 miles on flat trail & road in 34:22 (8:23); 65-70% = 11:11, 70-75% = 2:58, remainder under 65% for 62%PEavg. 75º avg w/ 84% humidity & 68º dewpoint. Slacker Factor: None.

Ø Sat: Crash & Burn ~ 3 miles on flat road in 25:13 (8:24); all under 65% for 67%Peavg63º avg. Slacker Factor: Foot problem flared up yesterday and got worse during the night. Cut my run way short, so I could survive a 1-hour walking tour of the Miller Brewery and a 6-hour day roaming around the Wisconsin State Fair. The foot became even worse anyway.

Ø Sun: Inactive Recovery ~ Slacker Factor: All the above + a hangover from my sis-in-law's b'day party.

Speedwork fascinates me. I can jog and look at it for hours!

Coach MadDog?

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#13096 From: BK <bkunes@...>
Date: Tue Jul 31, 2007 12:59 pm
Subject: BK's Training Log - 07/29/07 bkunes
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07/29 - 169.0 lbs Swim 1x, Bike 1x (17.0), Run 3x (7:47)

07/22 - 169.0 lbs Swim 1x, Bike 1x (17.9), Run 2x (7:41)

07/15 - 169.5 lbs Swim 1x (3:08), Bike 1x (17.3), Run 3x (8:07)

--- Week's Training Details ---

07/23 Run. 5.0 mi in 41:57 (8:23). Easy run on a cool morning over rolling hills in the neighborhood. [none]

07/24 Weights. Squats (no weight), sitting rows, abs, leg extensions, and modified lat pull downs.

07/24 Run. 6.2 mi in 45:32 (7:20). 1.55 mi w/u, 5x1K Tempo run (20:11), 1.5 mi c/d. Felt comfortable and consistent through entire Tempo effort despite the heat. A little faster than I was expecting. [heat]

07/26 Run. 5.0 mi in 38:37 (7:43). Warm night of laps at the track (no one else showed tonight). I tried out a new hand held hydration system I bought at Fleet Feet (water bottle with a hand strap). My goal is to work more on staying more hydrated than I have in the past. [warm, humidity]

07/27 Bike. 15.7 mi in 55:15 (17.0). Mapped out new route from home that had surprisingly more challenging hills than the elevation chart led me to believe. Nice ride before heading off on camping trip for the weekend. Only real negative was getting stung by a bee on a hill climb. [hills, bee sting]

07/28 Swim. 1200 yards open water swim. We went to a small beach on Buckeye Lake for an open swim and lunch. I did 6 laps ~200 yrds around a set of buoys with 2 min recoveries in between. Felt consistent and strong. Straight, and relaxed sightings. [open water]

--- Week's Commentary ---

A decent week of training. I tried out the new hydration system, a new bike route, and a new beach. So it was a good week with some new variety sprinkled in.

Next week is going to include travel to NJ for my new job assignment. This means a new schedule, some new routes, and some new challenges. I have the Hiawasee Triathlon on Saturday next week. This will be the longest tri distance attempted yet. Looking forward to having some fun with it.

--- 2007 Training YTD ---

Swim - 45,750 yds (27.7 mi)

Bike - 438.1 mi (43.8% of 2007 goal)

Run - 453.8 mi (50.4% of 2007 goal)

--- 2007 Race Calendar ---
03/03 - Strides of March 10K - 42:53 (6:55) [22.5] AG PR

04/14 - Loveland Challenge Half Marathon - 1:34:44 (7:12) [37.5] AG PR

05/06 - Flying Pig Half Marathon - 1:33:10 (7:06) [5.9] AG PR

06/16 - Run for the Poor 5K - 19:37 (6:19) [20.0] AG PR

07/08 - Caesar Creek Sprint (750m/20K/5K) Triathlon - 1:22:08 [44.4] PR

08/04 - Hiawasee International (0.8mi/23mi/4mi) Triathlon - 1 week (registered)

08/19 - Great Buckeye Challenge Mini (0.6mi/28mi/6.2mi) Triathlon - 3 weeks

09/03 - Mercy Metric 10K - 5 weeks

09/15 - USAF Marathon Relay or Half Marathon

09/23 - Toyota Challenge Mini (0.6mi/24.8mi/6.55mi) Triathlon

12/01 - Tecumseh Trail Marathon (considering as a fun, training run)

--- 2008 Race Calendar ---

04/19 - Loveland Challenge Half Marathon

05/03 - Flying Pig 5K (possibly, if offer a three-way challenge)

05/03 - Flying Pig 10K (possibly, if offer a three-way challenge)

05/04 - 10th Annual Flying Pig Marathon

Keep running...
- BK.

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#13095 From: "Kent" <ksizer@...>
Date: Mon Jul 30, 2007 5:35 pm
Subject: Kent's Week ksizer
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Target: Twin Cities Marathon (7 Oct)

Week in Review: 56.0 miles over 7 days (36.0 over 5 days prev week), endurance strength at 39 mpw (31 prev week); 7:42 avg. pace (7:34 prev week); 59%PEavg (60 prev week). 874 miles ytd. Weight 158 lbs (158 prev week).

Mon: Easy ~ 6.0 miles on bike path in 42:18 (7:03); 64%PEavg. Slacker Factor: none, 180 Cadence drill to work on shortening left stride w/ faster turnover to eliminate scuffing left heel & left knee pain.

Tue: Hills ~ 6.0 miles, hilly streets in 45:18 (7:33); 67%PEavg. Slacker Factor: none.

Wed: Recovery ~ 8.4 miles on road in 1:11:52 (8:33); 52%PEavg. Slacker Factor: none, W/ Phil & Mary- recovering from knee surgery.

Thu: Easy ~ 8.5 miles on bike path in 56:55 (6:42); 69%PEavg. Slacker Factor: none.

Fri: Active Rest ~ 4.0 miles on rolling hill streets in 32:00 (8:00). Slacker Factor: none.

Sat: Long Run ~ 18.0 miles on flat trail in 2:27:36 (8:12); 54%PEavg. Slacker Factor: none.

Sun: Recovery ~ 5.1 miles on road & trail in 39:50 (7:49). Slacker Factor: none.

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#13094 From: "Jim Duguay" <Coach@...>
Date: Sun Jul 29, 2007 2:23 pm
Subject: DogFather of Sole’s “Jazzy July” [7/23-7/29] coach_maddog
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Target Events: Survive the Toronto Waterfront Marathon (9/30/07)

Race Results: Click Here

Current Objectives: Rebuild my base to 70+ mpw!

Week in Review: 56.7 miles over 6 days (38.5 over 5 days prev week), endurance strength at 50 mpw (48 prev week); 8:29 avg pace (8:19 prev week); 68% PEavg (68 prev week). 1445.3 miles ytd. Weight 127 lbs (128 prev week); Body fat = 8% (8 prev week).

Ø Mon: Hills ~ 6 miles on Kennesaw Battlefield trails in 49:44 (8:17); 65-70% = 19:52, 70-75% = 10:20, remainder under 65% for 65%PEavg. 74º avg w/ 78% humidity & 63º dewpoint. Slacker Factor: None.

Ø Tue: Inactive Recovery ~ Slacker Factor: Sore back.

Ø Wed: AM 180 Cadence Drill ~ 6.1 miles on flat trail & road in 49:04 (8:03); 65-70% = 6:01, 70-75% = 6:03, remainder under 65% for 66%PEavg. 75º avg w/ 79% humidity & 83º dewpoint. Slacker Factor: None.

Ø Wed: PM Easy ~ 7.1 miles on rolling road in 58:45 (8:16); 65-70% = 25:29, 70-75% = 8:46, remainder under 65% for 67%PEavg. 86º avg w/ 47% humidity & 64º dewpoint. Slacker Factor: None.

Ø Thu: Killer Hills ~ 7 miles on extremely hilly road in 57:07 (8:10); 65-70% = 7:10, 70-75% = 26:01, 75-80% = 5:03, 80-85% = 3:12, remainder under 65% for 68%PEavg. 77º avg w/ 84% humidity & 72º dewpoint. Slacker Factor: None.

Ø Thu: Easy PM ~ 5 miles on flat road in 40:38 (8:08); 65-70% = 19:02, 70-75% = 13:56, remainder under 65% for 68%PEavg. 90º avg w/ 34% humidity & 55º dewpoint. Slacker Factor: None.

Ø Fri: Recovery ~ 4.1 miles on flat trail & road in 35:31 (8:40); 65-70% = 11:21, 70-75% = 10:08, remainder under 65% for 65%PEavg. 77º avg w/ 90% humidity & 70º dewpoint. Slacker Factor: None.

Ø Sat: Endurance Builder ~ 18.3 miles on flat trail & road in 2:43:28 (8:56); 65-70% = 1:05:40, 70-75% = 58:10, 75-80% = 15:46, remainder under 65% for 68%PEavg. 81º avg w/ 97% humidity (rain) & 72º dewpoint. Slacker Factor: None.

Ø Sun: Recovery ~ 8.1 miles on flat trail & road in 1:10:19 (8:41); 65-70% = 37:02, 70-75% = 13:29, remainder under 65% for 65%PEavg. 77º avg w/ 97% humidity & 72º dewpoint. Slacker Factor: None.

There is no running problem so difficult that it cannot be solved by time off and ignorance!

Coach MadDog?

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#13093 From: BK <bkunes@...>
Date: Mon Jul 23, 2007 1:11 pm
Subject: BK's Training Log - 07/22/07 bkunes
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07/22 - 169.0 lbs Swim 1x, Bike 1x (19.7), Run 2x (7:41)

07/15 - 169.5 lbs Swim 1x (3:08), Bike 1x (17.3), Run 3x (8:07)

07/08 - 169.5 lbs Swim 1x, Bike 1x (19.5), Run 4x (7:43)

--- Week's Training Details ---

07/17 Run. 8.1 mi in 1:04:28 (7:57). Started out on 5 mi loop to follow with a 3 mi loop. However, after 4 mi I took advantage of a 1K loop to get a 5K tempo run at 6:57 pace, and a 1 mi c/d. Very humid, lost 3 lbs in sweat. Re-hydrated with 32 oz on the way to the bus. [humidity]

07/19 Weights. Squats (no weight), sitting rows, abs, leg extensions, and modified lat pull downs.

07/19 Run. 8.1 mi in 1:00:05 (7:24). I started with 10 mins easy, 15 mins Tempo, 10 E, 15 T, and finished with 10 E. Started from home to the track (2.3 mi) and did 24 laps at the track. Humid and buggy (just after thunderstorms). Ate a couple of dozen bugs <yuck!>. Ate very little run to avoid cramps. [humid, buggy]

07/21 Bike. 23.5 mi in 1:18:45 (17.9 avs). Rode to East Fork State Park via back roads with some short hill climbs strung out along the route. Kept the ride mostly at a comfortable effort, and ultimately road at 0.7 mph faster than two months ago. [climbing]

07/21 Swim. Open water practice. Swam for about 20 mins doing two efforts focusing on relaxing, smooth technique and better sighting and tracking to buoys. Essentially did two bouts of swimming from beach out to buoy, turn, track three buoys, and return against wind/current. Lats and triceps were speaking to me for the next hour saying, job well done <smile>. [open water]

--- Week's Commentary ---

I got in two longer, runs this week (the only two runs I would be able to schedule) and worked in some good tempo efforts. I am transitioning from primarily intervals for speed work to tempo efforts to improve lactate threshold. Definitely a different feel and effort.

I felt relaxed and more comfortable on the bike this week. I really enjoy this time but limited in time to get more time on the bike. The open water swim was good. I felt like I had a good swim, and worked out some things. I'm hoping to get some more in this coming weekend while on retreat.

Continued newly introduced weight routine, and squeezed in some yoga to loosen up some things and stretch... ahhhh...

--- 2007 Training YTD ---

Swim - 44,550 yds (27.0 mi)

Bike - 422.4 mi (42.2% of 2007 goal)

Run - 437.6 mi (48.6% of 2007 goal)

--- 2007 Race Calendar ---
03/03 - Strides of March 10K - 42:53 (6:55) [22.5] AG PR

04/14 - Loveland Challenge Half Marathon - 1:34:44 (7:12) [37.5] AG PR

05/06 - Flying Pig Half Marathon - 1:33:10 (7:06) [5.9] AG PR

06/16 - Run for the Poor 5K - 19:37 (6:19) [20.0] AG PR

07/08 - Caesar Creek Sprint (750m/20K/5K) Triathlon - 1:22:08 [44.4] PR

08/04 - Hiawasee International (0.8mi/23mi/4mi) Triathlon - 2 weeks (registered)

08/19 - Great Buckeye Challenge Mini (0.6mi/28mi/6.2mi) Triathlon - 4 weeks

09/03 - Mercy Metric 10K - 6 weeks

09/15 - USAF Marathon Relay or Half Marathon

09/23 - Toyota Challenge Mini (0.6mi/24.8mi/6.55mi) Triathlon

12/01 - Tecumseh Trail Marathon (considering as a fun, training run)

--- 2008 Race Calendar ---

04/19 - Loveland Challenge Half Marathon

05/03 - Flying Pig 5K (possibly, if offer a three-way challenge)

05/03 - Flying Pig 10K (possibly, if offer a three-way challenge)

05/04 - 10th Annual Flying Pig Marathon

Keep running...
- BK.

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#13092 From: "Jim Duguay" <Coach@...>
Date: Sun Jul 22, 2007 2:31 pm
Subject: DogFather of Sole’s “Jazzy July” [7/16-7/22] coach_maddog
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Target Events: Toronto Waterfront Marathon (9/30/07)

Race Results: Click Here

Current Objectives: Rebuild my base to 70+ mpw!

Week in Review: 38.5 miles over 5 days (55.2 over 7 days prev week), endurance strength at 48 mpw (49 prev week); 8:19 avg pace (8:19 prev week); 68% PEavg (64 prev week). 1388.6 miles ytd. Weight 128 lbs (127.5 prev week); Body fat = 8% (8 prev week).

Ø Mon: Inactive Recovery ~ Slacker Factor: Very sore back (moving furniture from storage to new house).

Ø Tue: Inactive Recovery ~ Slacker Factor: Sore back.

Ø Wed: AM Recovery ~ 3.1 miles on flat trail & road in 25:07 (8:06); 65-70% = 6:14, 70-75% = 6:23, 75-80% = 1:18, remainder under 65% for 64%PEavg. 73º avg w/ 97% humidity & 72º dewpoint. Slacker Factor: Humidity & sore back.

Ø Wed: PM Easy ~ 5 miles on flat road in 42:04 (8:25); 65-70% = 5:29, 70-75% = 18:46, 75-80% = 6:31, remainder under 65% for 69%PEavg. 77º avg w/ 84% humidity & 72º dewpoint. Slacker Factor: None.

Ø Thu: Killer Hills ~ 6 miles on extremely hilly road in 46:55 (7:49); 65-70% = 7:54, 70-75% = 8:39, 75-80% = 5:28, 80-85% = 15:44, 85-90% = 2:48, remainder under 65% for 74%PEavg. 79º avg w/ 90% humidity & 75º dewpoint. Slacker Factor: None.

Ø Thu: Easy PM ~ 5 miles on flat road in 40:38 (8:08); 65-70% = 19:02, 70-75% = 13:56, remainder under 65% for 68%PEavg. 90º avg w/ 34% humidity & 55º dewpoint. Slacker Factor: None.

Ø Fri: Recovery ~ 4.1 miles on flat trail & road in 35:28 (8:39); 65-70% = 15:45, remainder under 65% for 62%PEavg. 77º avg w/ 84% humidity & 70º dewpoint. Slacker Factor: None.

Ø Sat: Middle Distance Run ~ 14.2 miles on flat trail & road in 2:01:14 (8:32); 65-70% = 15:36, 70-75% = 1:17:45, 75-80% = 13:12, remainder under 65% for 71%PEavg. 73º avg w/ 70% humidity & 93º dewpoint. Slacker Factor: None.

Ø Sun: Recovery ~ 6.1 miles on flat trail & road in 50:43 (8:19); 65-70% = 29:02, remainder under 65% for 64%PEavg. 70º avg w/ 100% humidity (rain) & 66º dewpoint. Slacker Factor: None.

The best do not follow the less-is-more approach.

Coach MadDog?

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#13089 From: BK <bkunes@...>
Date: Mon Jul 16, 2007 2:23 pm
Subject: BK's Training Log - 07/15/07 bkunes
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07/15 - 169.5 lbs Swim 1x (3:08), Bike 1x (17.3), Run 3x (8:07)

07/08 - 169.5 lbs Swim 1x, Bike 1x (19.5), Run 4x (7:43)

07/01 - 170.5 lbs Swim 2x (2:56), Bike 1x (12.2), Run 2x (8:00)

--- Week's Training Details ---

07/09 Run. 3.0 mi recovery in 27:36 (9:12). Obviously a little stiff from yesterday's triathlon. My lower back is the most stiff (from the bike?). [residual stiffness, humidity]

07/10 Swim. 2400 yrds endurance and speed skills. I swam 3x (400 easy, 2x200 w/ alternating easy hard efforts). I started out sore and stiff from the tri (especially in my triceps from the swim), but the plan was to swim slower and longer anyways. I swam in slow-motion in my w/u and yet swam nearly the same pace as normal (6:18)! Why is it my slow-mo and hard efforts are nearly the same? Anyway, in my 200 sets I alternated the slow/hard efforts every 25 yrds for the first one, 50, and 100 for the second and third. Splits: 6:18; 3:02, 3:01 (6:03); 6:26; 3:04, 3:09 (6:13); 6:30, 3:09, 2:54 (6:03). [triceps, stiff]

07/12 Weights. I've incorporated some sport-specific weight training to perform once a week between now and September's peak to compliment training. Squats (no weight), sitting rows, abs, leg extensions, and modified lat pull downs.

07/12 Fitting. As I get more serious and focused about improving my cycling, I got fit for my bike at the local shop this afternoon getting some minor adjustments made. We'll see how it goes on my ride.

07/12 Run. 5.0 mi track, long intervals in 38:08 (7:37). This run was too soon after dinner which lead to cramping. I ran an easy mile w/u, followed by 2x(1 mi hard interval ~6:30 and a half mile recovery), and 4x (100 hard 300 recovery). My legs were a bit tired, which I believe was from the squat reps this morning. [cramps (dinner), tired legs, heat]

07/14 Bike. 30.1 mi endurance ride in 1:44:17 (17.3 avs). Chilly in the morning so wore a light windbreaker. I struggled the first half to ride at normal, expected speed. Realized at the turn around that the light jacket was creating significant drag (Oops! Nice resistance training). Thursday's fitting adjustments felt more comfortable than normal--a good sign. I also felt more efficient on the long hill climb on the return. [drag resistance, long climb]

07/14 Run. 6.0 mi easy in 47:54 (7:59). Easy rolling hills for 5 mi gradually picking up the pace. Then ran 4x400 long strides for the last mile. It was the middle of the day, very hot and humid. I was dripping sweat for another 20 mins after a long, cold shower.

07/15 Nap. I caught a rare and much needed two hour nap.

--- Week's Commentary ---

A productive recovery week. I got in some longer swimming, got my running mileage up a bit, and got fit on the bike and got a 30 miler in. I will use the next few weeks to build up with a mixture of volume and speed.

Hiawassi is coming up and I obviously want to do well there but it is still part of the longer term build up so I have to keep that in mind. I've got some ideas on how to respond positively from my disappointments over last weekend's triathlon. Overall, feel good about how my training is progressing. I am trying to stay focused on enjoying it... what's the point if I'm not having fun and enjoying it. I've got to keep a life-work-training balance, and a healthy fun-challenging exercise balance, too.

The pool high school pool is closed until school starts in late August, so I will have to find a way to get to the lake (long bike ride) for some open water swimming over the next month.

--- 2007 Training YTD ---

Swim - 43,350 yds (26.3 mi)

Bike - 398.9 mi (39.0% of 2007 goal)

Run - 421.4 mi (46.8% of 2007 goal)

--- 2007 Race Calendar ---
03/03 - Strides of March 10K - 42:53 (6:55) [22.5] AG PR

04/14 - Loveland Challenge Half Marathon - 1:34:44 (7:12) [37.5] AG PR

05/06 - Flying Pig Half Marathon - 1:33:10 (7:06) [5.9] AG PR

06/16 - Run for the Poor 5K - 19:37 (6:19) [20.0] AG PR

07/08 - Caesar Creek Sprint (750m/20K/5K) Triathlon - 1:22:08 [44.4] PR

08/04 - Hiawasee International (0.8mi/23mi/4mi) Triathlon - 3 weeks

08/19 - Great Buckeye Challenge Mini (0.6mi/28mi/6.2mi) Triathlon - 5 weeks

09/03 - Mercy Metric 10K - 7 weeks

09/15 - USAF Marathon Relay or Half Marathon

09/23 - Toyota Challenge Mini (0.6mi/24.8mi/6.55mi) Triathlon

12/01 - Tecumseh Trail Marathon (considering)

Keep running...
- BK.

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#13088 From: "Jim Duguay" <Coach@...>
Date: Sun Jul 15, 2007 1:59 pm
Subject: DogFather of Sole’s “Jazzy July” [7/9-7/15] coach_maddog
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Target Events: Toronto Waterfront Marathon (9/30/07)

Race Results: Click Here

Current Objectives: Rebuild my base to 70+ mpw!

Week in Review: 55.2 miles over 7 days (50.8 over 6 days prev week), endurance strength at 49 mpw (42 prev week); 8:19 avg pace (8:27 prev week); 64% PEavg (64 prev week). 1350.1 miles ytd. Weight 127.5 lbs (126.5 prev week); Body fat = 8% (8 prev week).

Ø Mon: Hills ~ 10.5 miles on Kennesaw Battlefield trails in 1:28:27 (8:25); 65-70% = 38:58, 70-75% = 21:53, remainder under 65% for 66%PEavg. 79º avg w/ 90% humidity & 70º dewpoint. Slacker Factor: Humidity.

Ø Tue: Recovery ~ 5.1 miles on flat trail & road in 42:55 (8:25); 65-70% = 20:20, remainder under 65% for 62%PEavg. 72º avg w/ 93% humidity & 70º dewpoint. Slacker Factor: None.

Ø Wed: Easy ~ 6.1 miles on flat trail & road in 50:05 (8:13); 65-70% = 22:26, 70-75% = 13:56, remainder under 65% for 66%PEavg. 75º avg w/ 100% humidity & 72º dewpoint. Slacker Factor: Humidity.

Ø Thu: Easy AM ~ 4.1 miles on flat trail & road in 32:42 (7:59); 65-70% = 11:45, 70-75% = 7:19, remainder under 65% for 65%PEavg. 72º avg w/ 93% humidity & 68º dewpoint. Slacker Factor: See if I can ease back into 2-a-days.

Ø Thu: Easy PM ~ 5 miles on flat road in 40:38 (8:08); 65-70% = 19:02, 70-75% = 13:56, remainder under 65% for 68%PEavg. 90º avg w/ 34% humidity & 55º dewpoint. Slacker Factor: None.

Ø Fri: Recovery ~ 4.1 miles on flat trail & road in 34:26 (8:24); 65-70% = all under 65% for 58%PEavg. 70º avg w/ 78% humidity & 63º dewpoint. Slacker Factor: Leg weary.

Ø Sat: Long Run ~ 16.2 miles on flat trail & road in 2:16:49 (8:27); 65-70% = 44:53, 70-75% = 1:01:40, remainder under 65% for 68%PEavg. 73º avg w/ 71% humidity & 63º dewpoint. Slacker Factor: Leg weary.

Ø Sun: Recovery ~ 4.1 miles on flat trail & road in 33:48 (8:15); 65-70% = 5:19, remainder under 65% for 60%PEavg. 70º avg w/ 100% humidity & 68º dewpoint. Slacker Factor: None.

There is no running problem so difficult that it cannot be solved by time off and ignorance!

Coach MadDog?

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#13087 From: BK <bkunes@...>
Date: Tue Jul 10, 2007 8:43 pm
Subject: BK's Race Report - Caesar Creek Sprint Triathlon bkunes
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DISCLAIMER: The distribution list for this race report is large and diverse. Therefore, I’ll summarize the results first. If you are one of those people who craves the excruciatingly painful details, I have provided them as is tradition with my race reports with all the statistics, analysis, commentary, etc. for your reading enjoyment. If you are not read this first part and then discard.

First off, thank you for all the encouraging notes, emails, phone calls, etc. I appreciate your interest, support, and encouragement through the whole preparatory process. My Yahoo! running friends (the majority of the recipients), co-workers, and church small group members have been a huge support. Thank you. A special thanks to my family, wife and kids who have been super and tolerant of a slightly tired (often focused) me from all the insanely early morning training and miscellaneous pockets of training times in between meetings, games, meals, naps, activities, and vacations. You guys are really awesome!

Summary

Caesar Creek Sprint Triathlon (0.75K swim, 20K bike, 5K run)
My third triathlon… all sprint distance races

Weather: Warm and calm (water), warmed to hot (90+F) by finish, sunny (some shaded spots)

Time: 1:22:08 a personal best
Place: 69/318 overall (OA) [21.7], 57/161 male (M) [35.4], 12/27 age group (AG) [44.4]

Swim: 16:39, 85 OA [26.7], 7 AG [25.9]
T1: 1:31, 6 in AG [21.8]
Bike: 38:14 (19.5 mph), 98 OA [30.8], 15 AG [55.6]
T2: 0:58, 3 in AG [10.9]
Run: 24:46 (7:59), 106 OA [33.3], 15 AG [55.6]

Pre-Race... nerves and silence...

The race took place at Caesar Creek State Park in Waynesville, OH. We got up at 5:00, setup the bike rack on the hitch, loaded the bikes, got the kids into the van, and left the house by 6:00 AM. We ate and hydrated on the 40 min drive to the park…

For some reason I was more anxious for this race than any other I can remember. Perhaps it was the amount of training I invested over the past 8-9 mos with the goal of making a significant splash to start the season off (splash is probably not the best word to use, hee… hee…). Perhaps it was high expectations I set for myself and this was the big test. Perhaps it was the friendly competition between my brother-in-law and I. Perhaps it was because my wife was doing her first triathlon and I wanted her to have fun and do well (more races and training we get to do together). All I know is that I needed to jump in the pool on Saturday and burn off some nervous energy... or I was going to go insane! I tried watching the 5.5 hrs of the Tour de France prologue (I had recorded it and was watching in chunks through out the day) but that was firing me up even more.

…We got to the park and were surprised at how many people were there as early as we were. We got marked (where someone writes your number, age, and race category on your arms and legs), picked up our chips (we got our race packets at registration pick-up on Saturday), and set up our transition area. I was hoping we would get to set up next to each other but they had us assigned to a rack position based on our race number and we were on opposite ends and sides of the transition area. It turns out that this is the biggest turn out they’ve had for this race so it was very crowded. I had so many bikes on my rack that my handle bars were tangled in someone else’s spokes and gears, etc. when it was all said and done. It was ugly. They had 750+ participants between all the events (which included both sprint and international distance races in both the triathlon and duathlon events).

The lines for the port-o-lets were very long and very slow moving which was not encouraging. So I opted for a quick and convenient option (this will play a critical factor later, unfortunately). My primary focus at this point was making sure my wife was comfortable and prepared for her first triathlon race.

The Swim… strong, confident, felt good, did well… so I thought

After the pre-race prayer gathering, we walked down to the beach for the start. I was in the second wave, my brother-in-law was in the first wave, and my wife was in the fourth.

My swimming has been going very well. I’ve been tearing up the pool and swimming strong, steady times. I lined up in the front. I got out to the first buoy and made the turn and the rest became a comfortable, rhythmic blur to the finish of the swim. I felt great about the swim as I jogged up the hill a long way to the transition area…

Upon further analysis and reflection I am left baffled by the swim result. I was strong, comfortable, and steady. I felt it was by far the best swim I’ve had of the three tris. However the time didn’t reflect that. This time last year when I just started into the sport and re-learning how to swim (different technique than the swim team days of old), doing mainly drills was faster. Add to that the 24+ solid, quality miles of swimming in preparation for this race only to fall way short of my goal with no net gain over last year.

Thinking back I do remember one time discovering that I was pretty far away from the buoys and had to make an adjustment to get back into the main flow of swimmers. But I didn’t think I was that far off. I swim pretty straight and therefore did most of my sighting off of other swimmers rather than looking up and out for the buoys. But I didn’t think it justifies all of the time. I also believe that the longer run to the transition area (where your split time is officially clicked off) might have added to it. The hardest part for me to swallow was that my brother-in-law (no offense, Mike) beat me in the swim and he is not the greatest swimmer. I was expecting at least 2 minutes lead on him out of the swim for him to gobble up in the bike which makes it all the more of a mystery.

My goal was best case 13:xx to most likely case of low 15:xx for the swim this year. I would love to be at 13 and change by the end of the season (which is the pace I am consistently doing in the pool for the mile, more than twice the distance, right now) and felt I could easily have been in the high 14 low 15’s for this distance this early in my season (being shorter than a mile and allowing for open water conditions). Fortunately for me, my AG in general is poor in the swim. Placing 6 out of 27 with 3 of those in front of me being in the Elite category is of some consolation.

>> Swim - 85/318 OA [26.7], 7/27 AG [25.9] 16:39 (35:48)

> Continue to work on consistency in form while trying to improve muscle endurance, speed, and power

> Incorporate some function specific weight training over the next 8 weeks in order to peak at seasons end

> Get as much open water swimming in between now and then that I can

>> Transition #1 - 1:31

The Bike… my weakest link, but felt I drastically improved… again only to be disappointed

Hands down, this is my weakest discipline in the sport. I have a lot of conditioning and base development to establish before I will reap any potential competitive results resident in this body. At the sprint distance most of the guys are averaging around mid-20's and I’m just hoping to break the 20 mph barrier and maybe approach 21 by season’s end.

I’m not where I want to be with respect to volume of riding this year which will be necessary to build the cycling specific physical adaptations needed to pound like I'd like to (in fact it will probably take a few years to build a strong foundation). Biking has been difficult to fit in my schedule. Especially since it has to be prioritized appropriately to keep a proper balance of life responsibilities, commitments, and priorities. However, I felt ready to achieve this initial goal of breaking the 20 mph barrier at this distance in this race, especially if I pushed it a bit. This was not a priority “A” race for me being so early in the season. The primary goal was to gage my progress towards peaking at my goals in September.

I went out and immediately was passing hand full’s of people on the gradual climb out of the park and found myself averaging between 21 and 26 mph over the majority of the flat and gentle rolling hills of the 20K course. There were three hills that caused me to work harder and flirt with dipping down into single digits for a short spell. But overall, I felt confident I had accomplished my goal, only to calculate afterwards that I had only averaged 19.5. Big disappointment.

In analyzing the race results (something I’m pretty good at… being a number geek) it appears that everyone’s pace was down in the bike (including my brother-in-law's who is a monster on the bike). I didn’t think it was that hilly to affect the pace that much, so I wonder if the course was long? Who knows. Bottom line is that I’ve got work to do on the bike. I improved by 1.0 mph over last year over the same distance which is good, but the problem is that my age group is home to monster bikers. I’m just a pawn in the game of cycling compared to these guys. <smile>

>> Bike - 98/318 OA [31.1], 15/27 AG [55.5] 38:14 (19.5 avs)

> Volume. I need time and miles on the bike.

> Fit. I’m hopefully getting fitted on my bike this week at the shop to see if there are any adjustments I can make.

> More climbing through Indian Hill

> New trainer. I’m considering saving for a new, better trainer for my bike for my wife and I to use over the winter and retire the rollers we’ve been using.

>> Transition #2 - 0:58

The Run… utter discouragement, crippling cramps, just don’t puke

I have been experiencing and tracking the best running I’ve had in the past 3 years right now. Although my mileage is relatively lower (and it has always been lower compared to most others doing what I am doing) they have been quality and productive miles. I’ve run age group personal bests at the 5K and half marathon (twice) already this year with all of my times right on average time for the past 11 years. Despite where my running has been the past few years, I have made significant improvements and have been back in the top 10-15% in local races, with a number of top 20 finishes. My running should be my bread and butter in this sport... but it hasn't been.

The frustrating thing so far is that I haven’t figured out the cramp issue yet. In my first two triathlons (last year) I had side stitches which forced me to hold back in the run just under the pain threshold. During this race, I had crippling stomach and intestinal cramps right from the start of the run effectively taking me out of any running.

That is discouraging when you can’t even use your strongest asset. My legs adjusted a half mile into the run (the hardest transition in the sport), and my chest/lungs which were struggling a bit to expand from being hunched over on the bike to be more aerodynamic subsided at the first mile marker in 8:00 (my target for this race). But the massive stomach cramps were now in the forefront and mixed with the heat I was starting to sense my control slipping away. I was hoping to run the 2^nd and 3^rd miles around 7:00-7:30 pace. I hit mile 2 at 7:40 and couldn’t keep it up any more. I felt like puking, I saw two other runners puking (heat?). I chalked it up to lake water finally hitting.

Just shy of the 3 mile marker I had to stop and walk a bit to prevent dry heaving. When I started up again there was no point in pushing. I don’t know if I could have done it without puking anyways. In the last half mile I was passed by probably a dozen or two people. Who knows which race they were in, but I got passed by a lot. Discouraging.

Bottom line for me as a runner, finishing this far back was an utter disappointment to the point of discouragement. Had I felt like I was in more control it would have been embarrassing. I was six seconds under my personal worst 5K.

On final analysis, I believe the cramping was due to not having the ritual bowel movement before the start of the race. Like my dad says, the dogs that always win the race are the ones who dump before the start. I didn’t want to wait in the long, slow line before hand breaking my normal routine and I paid for it.

>> Run – 106/318 OA [33.3], 15/27 AG [55.5] 24:46 (7:59).

> I’m happy with where my running is at/going. I do need to figure out the cramping issues at the end of a tri.

The Wrap… Still a personal best (despite all the disappointment), love the challenge, focused on progress and continually challenging myself and enjoying the spiritual and life lessons it brings for me.

>> Overall: 69/318 OA [19.6], 57/161 Male [35.4], 12/27 AG [44.4] 1:22:08

I still have an awful lot to learn about the sport. I have a lot to learn about training, especially with biking and swimming where I don’t have 25 years of experience and learning as I do in running (with much still to learn). I’m already revising my plan for the finish of this season (September) and a rough plan through the 2008 season for which I am already excited.

It was great to see my wife finish her first triathlon. She inspired me with how much adversity she overcame during the race (rough swim, flat tire, and severe heat on the run) and convinced me she is a tough cookie by not giving up but enduring and persevering to the end. (You did awesome, love! We're ready to go back and tackle Le Conte again!!)

Congratulations to my brother-in-law who didn’t perform as well as he would have like or did recently but significant none-the-less. Thanks for putting a challenge out there for me while my brother is on the mend this season. I’ll hopefully have two of you to chase, challenge, and conquer <wink> in the future.

My plan is to continue the building process of my training and peaking in early September for a month full of racing (2 running, and the season finale triathlon). I’ve got two triathlons scheduled in August (one during vacation) and still considering returning to the Tecumseh Trail Marathon (Bloomington, IN) again this winter for a nice base building challenge.

(Thanks again for all of your support and encouragement. It helps me to) keep running...
- BK.

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#13086 From: BK <bkunes@...>
Date: Mon Jul 9, 2007 4:28 pm
Subject: BK's Training Log - 07/08/07 bkunes
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07/08 - 169.5 lbs Swim 1x, Bike 1x (19.5), Run 4x (7:43)

07/01 - 170.5 lbs Swim 2x (2:56), Bike 1x (12.2), Run 2x (8:00)

06/24 - 170.5 lbs Swim 1x (3:04), Bike 1x (17.6), Run 1x (7:52)

--- Week's Training Details ---

07/02 Trail Run. ~2.5 mi to Hidden Arch (Red River Gorge). Early morning run to the trail head and to the arch and back (after taking in the view). Beautiful morning, enjoying all the hiking trails, refreshing change of pace and challenge. [hills, humidity].

07/02 Trail Hike. ~3.5 mi to Gray's Arch (Red River Gorge). Late morning hike with my girls on the Gray's Arch and Rough Trails to see Gray's Arch (very cool!). [hot, humid]

07/03 Trail Run. ~3.0 mi from Hwy 15 down Whittleton Branch Trail, up Whittleton Arch Trail to see Whittleton Arch (took in the views), ran back down and continued down Whittleton Brach Trail to the Natural Bridge Trail-head (hiked that 07/01) for some fun in the pool with the rest of the family. [humid, hills]

07/05 Run. 4.0 mi in 30:03 (7:30). Just went for a short run to loosen up and see how bruised groin felt. (On Monday I flipped over the handlebars of my mtn bike and caught the handlebar pretty hard in the groin <Ouch!> and was still feeling the effects. I wanted to test it on the road running hard). Did two hard 800's in there and then headed home. [hot]

07/08 Triathlon. Caesar Creek Sprint Triathlon (750m, 20K, 5K) in 1:22:08. I finished 69/318 OA [21.7], 57/161 M [35.4], 12/27 AG [44.4]. I will provide a more detailed race report some time later this week. In summary, this was my fastest Tri yet, but in general I am content with the overall time (its progress) but honestly disappointed in my swim time, bike avg speed, and I have a lot to say about my disappointment in the run in the full report:

Swim: 16:39 (85th OA, 7th AG [25.9])

T1: 1:31 (6th AG [21.8])

Bike: 38:14 (19.5) (98th OA, 15th AG [55.6])

T2: 0:58 (3rd AG [10.9])

Run: 24:46 (7:59) (106th OA, 15th AG [55.6])

--- Week's Commentary ---

The beginning of the week was the second half of our Red River Gorge vacation. I got in a number of fun trail runs and hikes and lots of short mtn biking in (including the flip over the handle bars crash/injury).

Coming into the tail end of the week I was more nervous/anxious about the season opening triathlon than I thought I would be. I had to hit the pool on Saturday and just swim off some anxious energy (5.5 hrs of the Tour prologue wasn't enough, I guess <smile>).

It was nice to get the first tri of the year in the books. In my mind, definitely an under-performance. It looks like I have a number of things to figure out to put what I know I am capable of in training together on race day. A bunch of my analysis and thoughts will be captured in the detailed report for future reference.

--- 2007 Training YTD ---

Swim - 40,950 yds (24.8 mi)

Bike - 368.8 mi

Run - 410.4 mi

--- 2007 Race Calendar ---
03/03 - Strides of March 10K - 42:53 (6:55) [22.5] AG PR

04/14 - Loveland Challenge Half Marathon - 1:34:44 (7:12) [37.5] AG PR

05/06 - Flying Pig Half Marathon - 1:33:10 (7:06) [5.9] AG PR

06/16 - Run for the Poor 5K - 19:37 (6:19) [20.0] AG PR

07/08 - Caesar Creek Sprint (750m/20K/5K) Triathlon - 1:22:08 [44.4] PR

08/04 - Hiawasee International (0.8mi/23mi/4mi) Triathlon - 4 weeks

08/19 - Great Buckeye Challenge Mini (0.6mi/28mi/6.2mi) Triathlon - 6 weeks

09/03 - Mercy Metric 10K

09/15 - USAF Marathon Relay

09/23 - Toyota Challenge Mini (0.6mi/24.8mi/6.55mi) Triathlon

12/01 - Tecumseh Trail Marathon (considering)

Keep running...
- BK.

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#13085 From: "Jim Duguay" <Coach@...>
Date: Sun Jul 8, 2007 1:46 pm
Subject: DogFather of Sole’s “Jazzy July” [7/2-7/8] coach_maddog
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Target Events: Toronto Waterfront Marathon (9/30/07)

Race Results: Click Here

Current Objectives: Rebuild my base to 70+ mpw!

Week in Review: 50.8 miles over 6 days (40 over 6 days prev week), endurance strength at 42 mpw (33 prev week); 8:27 avg pace (8:15 prev week); 64% PEavg (64 prev week). 1294.9 miles ytd. Weight 126.5 lbs (127 prev week); Body fat = 8% (8 prev week).

Ø Mon: Easy ~ 8.1 miles on flat trail & road in 1:08:28 (8:27); 65-70% = 34:33, 70-75% = 1:14, remainder under 65% for 63%PEavg. 72º avg w/ 87% humidity & 68º dewpoint. Slacker Factor: None.

Ø Tue: Hills ~ 12.34 miles on Kennesaw Battlefield trails in 1:43:15 (8:22); 65-70% = 25:49, 70-75% = 7:35, remainder under 65% for 62%PEavg. 68º avg w/ 63% humidity & 84º dewpoint. Slacker Factor: None.

Ø Wed: Inactive Rest ~ Slacker Factor: Worked the Peachtree Road Race (media area @ finish line).

Ø Thu: Hills ~ 6.1 miles on Kennesaw Battlefield trails in 49:14 (8:12); 65-70% = 12:56, 70-75% = 18:06, 75-80% = 6:24, remainder under 65% for 68%PEavg. 70º avg w/ 78% humidity & 61º dewpoint. Slacker Factor: None.

Ø Fri: Recovery ~ 5.1 miles on flat trail & road in 43:21 (8:30); 65-70% = 12:01, remainder under 65% for 62%PEavg. 75º avg w/ 79% humidity & 66º dewpoint. Slacker Factor: None.

Ø Sat: Easy ~ 14.2 miles on flat trail & road in 1:59:20 (8:24); 65-70% = 42:49, 70-75% = 1:02:53, remainder under 65% for 68%PEavg. 72º avg w/ 87% humidity & 68º dewpoint. Slacker Factor: Humidity.

Ø Sun: Recovery ~ 5.1 miles on flat trail & road in 44:43 (8:46); all under 65% for 59%PEavg. 70º avg w/ 100% humidity (rain) & 70º dewpoint. Slacker Factor: None.

Celebrate your independence by consistently doing what works for you – not everyone else.

Coach MadDog?

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#13084 From: rengaw99
Date: Sun Jul 8, 2007 1:01 pm
Subject: Re: running again rengaw99
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That's great, John!  Keep it up.

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, "John" <ohnoohno1@...> wrote:
>
> I am once again running most every day. Not many miles and for sure
> not very fast, but its coming back slowly but surely.
>
> 479miles so far this year, only got a few weeks with 40+ miles weeks
> so far. It is now getting easier and less painfull every day.
>
> John
>

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Almost every problem related to race preparation is real easy to get into.

How to tell one's competition division by the questions they ask:

1. Did you win your last event? (18 – 29)

2. What's your best time? (30 – 39)

3. What's your masters PR? (40 – 49)

4. What's your age group? (50 – 59)

5. What's your injury? (60+)

Logic is the systematic method of training to the wrong conclusion with confidence.

Training to run well is a whole series of circumstances that sometimes get beyond your control!

Speedwork fascinates me. I can jog and look at it for hours!

There is no running problem so difficult that it cannot be solved by time off and ignorance!

The best do not follow the less-is-more approach.

There is no running problem so difficult that it cannot be solved by time off and ignorance!

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Messages

Almost every problem related to race preparation is real easy to get into.

How to tell one's competition division by the questions they ask:

1. Did you win your last event? (18 – 29)

2. What's your best time? (30 – 39)

3. What's your masters PR? (40 – 49)

4. What's your age group? (50 – 59)

5. What's your injury? (60+)

Logic is the systematic method of training to the wrong conclusion with confidence.

Training to run well is a whole series of circumstances that sometimes get beyond your control!

Speedwork fascinates me. I can jog and look at it for hours!

There is no running problem so difficult that it cannot be solved by time off and ignorance!

The best do not follow the less-is-more approach.

There is no running problem so difficult that it cannot be solved by time off and ignorance!