Training Target  M  Stop goofing off!!!

Performance Targets (ü indicates entry confirmed):

Carpet Capital 10 Miler on 12/12/09 (maybe) click here.

Week in Review: 18.4 miles over 3 days (19.5 miles over 4 days prev week), endurance strength at 23 mpw (21 prev week); 8:00 avg pace (8:16 prev week); 69%PEavg (66 prev week). 1,723.7 miles ytd; Weight 128 lbs (128 prev week); Body fat = 8% (8 prev week).

K   Mon: Recovery ~ 4.2 miles on flat trail & road in 33:49 (8:03), 65-70% = 5:32, 70-75% = 12:23, 75-80% = 2:27, remainder under 65% for 67%PEavg. 45° avg w/ 93% humidity & 43° dewpoint. Slacker Factor: None.

K   Tue: Cadence Recovery ~ 6.1 miles on flat trail & road in 48:57 (8:01), 65-70% = 9:53, 70-75% = 25:51, 75-80% = 3:34, remainder under 65%, for 69%PEavg. Last 1.5 mi @ 180 cadence. 55° avg w/ 86% humidity & 50° dewpoint. Slacker Factor: None.

N   Wed: Inactive Rest ~ Slacker Factor: None.

N   Thu: Inactive Rest ~ Slacker Factor: None.

N   Fri: Inactive Rest ~ Slacker Factor: None.

K   Sat: Cadence/Stride Recovery ~ 8.1 miles on flat trail & road in 1:04:12 (7:56), 65-70% = 6:35, 70-75% = 26:23, 75-80% = 20:10, remainder under 65%, for 71%PEavg. 42° avg w/ 89% humidity & 40° dewpoint. Worked on restoring stride length & 180 cadence. Slacker Factor: None.

N   Sun: Inactive Rest ~ Slacker Factor: None.

Coach MadDog?

Sounds good.

Great pics!!

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, "Coach MadDog" <ManiacMutt@...> wrote:
>
>
>
> --- In CoachMadDogBytes@yahoogroups.com, "Steve" <rengaw99@> wrote:
> <snip>
> > Any ideas for a goal race? I am not going to do the Peachtree this
> year.
> >
> > July through October/November 2010: Train for and race a marathon (NYC
> or maybe Niagara Falls again are possible races).
>
> Rengaw ~ I haven't discussed where my clients might like to go for
> next year's destination race yet. I've also got to plan it to
> not interfere with my trip to Budapest (Sep), where I'll be
> supporting my wife at the World Triathlon Championship. However,
> I'll let you know when I do.
>
> PS: Did I tell you about the Niagara photo site I established? If not,
> you can view it at http://madtravel.shutterfly.com
> <http://madtravel.shutterfly.com/>
>

I thought y'all might like to see what little Ms MadCanada looks like.

};9)

--- In CoachMadDogBytes@yahoogroups.com, "Steve" <rengaw99@...> wrote:
<snip>
> Any ideas for a goal race? I am not going to do the Peachtree this year.
>
> July through October/November 2010: Train for and race a marathon (NYC or maybe Niagara Falls again are possible races).

Rengaw ~ I haven't discussed where my clients might like to go for next year's destination race yet. I've also got to plan it to not interfere with my trip to Budapest (Sep), where I'll be supporting my wife at the World Triathlon Championship. However, I'll let you know when I do.

PS: Did I tell you about the Niagara photo site I established? If not, you can view it at http://madtravel.shutterfly.com

Now through March 2010: Run ATC races and keep a decent base (Run 304 days a
week with a minimum long run of 8 miles.  Mid-week runs at pace with tempo runs
and fartleks.  Will also probably run 1-2 half marathons (Callaway Gardens in
January or ING in March).

March through June 2010: Find a goal race (10K or half marathon) in late May or
June to train for and increase my mileage and number of days running when the
daylight in the evenings increase to get a good base for marathon training.

Any ideas for a goal race?  I am not going to do the Peachtree this year.

July through October/November 2010: Train for and race a marathon (NYC or maybe
Niagara Falls again are possible races).

Rengaw

Ray, Coach gives some good advice.  One thing you will have to determine for
yourself is should you run the race at all?  3 weeks before the marathon maybe
sufficient time to recover but generally for those of who are aging up recovery
time takes longer.

Vegas can be a difficult course if the winds are kicking up.  There are some
gradual slopes in the later half of the race that will challenge you at the time
you run them

If your not 85% or better you may consider taking the time to heal and pick
another race not far off.  Your training will not suffer that much from the
running at this point but if you push it then you risk a longer more serious
injury could lead to longer no running.

If in doubt go see a Dr to ensure nothing to serious.

Good luck!

Kurt

--- In CoachMadDogBytes@yahoogroups.com, "Coach MadDog" <ManiacMutt@...> wrote:
>
>
>
> --- In CoachMadDogBytes@yahoogroups.com, "rapearce53" <drwpearce@>
> wrote:
> > I am a new member of this group and I was interested in how you
> trained through your calf injury? I am a 56 year-old runner shooting for
> a BQ at Vegas in about three weeks. I tweaked my left inside calf muscle
> a week ago and have been hobbling around ever since. I have taken a
> couple of days off here and there to try and give it time to heal, but I
> am at a point in training where I can't afford to just stop for an
> extended period. I have been getting Graston technique and Kinesio
> taping twice a week since the injury. It seems to be improving, but is
> still sore after a run. Any advise would be greatly appreciated.
>
> Ray ~ Welcome to the Pack. I guess the best way to reply is to suggest
> you start be reading messages 13552 and 13586, then my last couple
> month's worth of DogFather's WEAKlys. Daily application of the
> appropriate kinesiology taping method, after being forced to drop out
> during the Philly Distance Run, was what enabled the partial recovery
> that got me to the finish line in Niagara Falls about four weeks later
> (still not 100%). You might also try using the subject search box
> located on the home page.
>
> Bottom Line ~ What works for me doesn't work for all. I've been
> an Effort Based Athlete for more years than I can count and that
> training discipline, plus trying to run every day, has given me the
> mental and physical strength to train through most anything. Sometimes I
> just can't get started and those become my inactive rest/recovery days.
>
> };9)
>

Training Target  M  Stop goofing off!!!

Performance Targets (ü indicates entry confirmed):

Carpet Capital 10 Miler on 12/12/09 (click here).

Week in Review: 19.5 miles over 4 days (30.6 miles over 5 days prev week), endurance strength at 21 mpw (25 prev week); 8:16 avg pace (8:17 prev week); 66%PEavg (65 prev week). 1,705.3 miles ytd; Weight 128 lbs (128 prev week); Body fat = 8% (8 prev week).

K   Mon: Easy ~ 4.1 miles on flat trail & road in 34:43 (8:28), 65-70% = 8:22, 70-75% = 1:02, remainder under 65% for 61%PEavg. 51° avg w/ 83% humidity & 48° dewpoint. Slacker Factor: None.

K   Tue: Inactive Rest ~ Slacker Factor: None.

K   Wed: Easy ~ 6.1 miles on flat trail & road in 51:29 (8:26), 65-70% = 24:08, 70-75% = 0:35, remainder under 65%, for 63%PEavg. 57° avg w/ 94% humidity & 55° dewpoint. Slacker Factor: None.

K   Thu: Easy ~ 3.2 miles on flat trail in 25:58 (8:07), 65-70% = 5:43, 70-75% = 6:36, remainder under 65% for 65%PEavg. 48° avg w/ 81% humidity & 42° dewpoint. Slacker Factor: None.

K   Fri: Inactive Rest ~ Slacker Factor: Honey do's.

K   Sat: Inactive Rest ~ Slacker Factor: Honey do's.

K   Sun: Easy ~ 6.1 miles on flat trail & road in 48:1587 (8:02), 65-70% = 5:46, 70-75% = 12:21, 75-80% = 21:02, remainder under 65%, for 72%PEavg. 52° avg w/ 96% humidity & 45° dewpoint. Worked on restoring stride length. Slacker Factor: None.

Coach MadDog?

--- In CoachMadDogBytes@yahoogroups.com, "rapearce53" <drwpearce@...> wrote:
> I am a new member of this group and I was interested in how you trained through your calf injury? I am a 56 year-old runner shooting for a BQ at Vegas in about three weeks. I tweaked my left inside calf muscle a week ago and have been hobbling around ever since. I have taken a couple of days off here and there to try and give it time to heal, but I am at a point in training where I can't afford to just stop for an extended period. I have been getting Graston technique and Kinesio taping twice a week since the injury. It seems to be improving, but is still sore after a run. Any advise would be greatly appreciated.

};9)

--- In CoachMadDogBytes@yahoogroups.com, "Coach MadDog" <ManiacMutt@...> wrote:
>
>
> Kent,
>
> You may be aware that I used kinesiology taping to train through a
> pretty bad calf injury after I dropped out of the Philly Distance Run.
> It worked well enough to get me to the Niagara Falls International Half
> Marathon finish line about a month later and I'm now ready to return
> to regular training without it. I therefore suggest you give it a try it
> after visiting the following sites:
>
> http://sportsmedinfo.net/reviews/index.php/blog-topics/93-kinesio-planta\
> r-fasciitis
> <http://sportsmedinfo.net/reviews/index.php/blog-topics/93-kinesio-plant\
> ar-fasciitis>
>
> http://www.kttape.com/where_to_buy.asp
> <http://www.kttape.com/where_to_buy.asp>
>
> };9)
>
I am a new member of this group and I was interested in how you trained through
your calf injury?  I am a 56 year-old runner shooting for a BQ at Vegas in about
three weeks. I tweaked my left inside calf muscle a week ago and have been
hobbling around ever since.  I have taken a couple of days off here and there to
try and give it time to heal, but I am at a point in training where I can't
afford to just stop for an extended period.  I have been getting Graston
technique and Kinesio taping twice a week since the injury.  It seems to be
improving, but is still sore after a run.  Any advise would be greatly
appreciated.

Training Target  M  I need to pick one, so I'll stop goofing off!

Performance Targets (ü indicates entry confirmed):

Week in Review: 30.6 miles over 5 days (14.3 miles over 4 days prev week), endurance strength at 25 mpw (29 prev week); 8:17 avg pace (8:25 prev week); 65%PEavg (63 prev week). 1,685.8 miles ytd; Weight 128 lbs (128 prev week); Body fat = 8% (7.5 prev week).

K   Mon: Easy ~ 5.2 miles on flat trail & road in 43:37 (8:23), 65-70% = 14:49, remainder under 65% for 63%PEavg. 49° avg w/ 93% humidity & 44° dewpoint. Slacker Factor: None.

K   Tue: Easy ~ 6.1 miles on flat trail & road in 48:25 (7:56), 65-70% = 3:27, 70-75% = 8:44, remainder under 65%, for 65%PEavg. 46° avg w/ 93% humidity & 40° dewpoint. Slacker Factor: None.

K   Wed: Inactive Recovery ~ None.

K   Thu: Easy ~ 5 miles on mostly flat road in 43:31 (8:42), 65-70% = 6:44, 70-75% = 15:06, remainder under 65% for 65%PEavg. 58° avg w/ 40% humidity & 34° dewpoint. Slacker Factor: None.

K   Fri: Inactive Rest ~ Slacker Factor: None.

K   Sat: Form Drill ~ 8.2 miles on flat trail & road in 1:05:11 (7:57), 65-70% = 5:24, 70-75% = 38:00, 75-80% = 7:22, remainder under 65%, for 69%PEavg. 44° avg w/ 83% humidity & 41° dewpoint. Worked on restoring stride length. Slacker Factor: None..

K   Sun: Recovery ~ 6.1 miles on flat trail & road in 51:17 (8:24), 65-70% = 22:18, remainder under 65%, for 65%PEavg. 41° avg w/ 67% humidity & 39° dewpoint. Worked on restoring stride length. Slacker Factor: None.

Coach MadDog?