| The Training Log Log your workouts here. Get support and critiques |
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08-17-2008, 07:33 PM
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#2491 (permalink)
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My Glutes Hurt
Join Date: Jun 2004
Location: Birmingham, AL
Posts: 6,238
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All them thar hills is good fer ya! 
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26.2!
My Log
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08-17-2008, 08:46 PM
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#2492 (permalink)
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Rocking Strength 3
Join Date: Nov 2007
Posts: 1,450
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That makes the time even more impressive!
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08-17-2008, 08:49 PM
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#2493 (permalink)
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Roaming Midwesterner
Join Date: Jul 2004
Location: San Diego, CA
Posts: 2,838
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That looks... not fun.
__________________
"If it felt good, you didn't push hard enough. It's supposed to hurt like hell." - Dean Karnazes' track coach, [i]Ultramarathon Man
-What are you doing here?
-I'm the assistant coach.
-How'd you get to be assistant coach?
-Because I have the spatula!
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08-17-2008, 08:54 PM
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#2494 (permalink)
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Future SUV Owner
Join Date: Apr 2005
Location: Grand Rapids, Michigan
Posts: 4,861
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Quote:
Originally Posted by BamaDave
All them thar hills is good fer ya! |
But they suck so much!  
Alright. Updated tentative schedule:
September 20 - North Country Trail Marathon (as my last twentyish miler. Looking to do it in 4 hours)
September 29 - Capital City River Run Half Marathon (to see where my fitness is before tapering. 1:32?)
October 19 - Grand Rapids Marathon (the goal race, pace TBD)
Beyond - readying for the Ice Age Trail 50. (I'm doing it, dammit!)
__________________
“Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, 'Bring it on, darlin', and don't be stingy with the jalapeños.'"
-J.M. “Red” Spicer
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08-17-2008, 08:56 PM
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#2495 (permalink)
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Future SUV Owner
Join Date: Apr 2005
Location: Grand Rapids, Michigan
Posts: 4,861
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Quote:
Originally Posted by tcoy777
That makes the time even more impressive!
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Thanks, man! I'm still wondering what happened at mile 10. I must have went through a time warp to run a 6:27. My guess is that 9 was long? 8 had the steepest hill I've ever encountered in a race. The chart does it no justice.
Quote:
Originally Posted by kmwest
That looks... not fun.
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__________________
“Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, 'Bring it on, darlin', and don't be stingy with the jalapeños.'"
-J.M. “Red” Spicer
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08-20-2008, 07:11 PM
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#2496 (permalink)
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Future SUV Owner
Join Date: Apr 2005
Location: Grand Rapids, Michigan
Posts: 4,861
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Gotta catch up...
18AUG08
scheduled: 6 miles recovery with 6 100m strides
actual: 6.11 miles w/ strides
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19AUG08
scheduled: 12 miles w/ 7 LT
actual: 4.74 w/ 1 LT
uhhh...greasy onion rings with lunch and tacos for dinner the day before. 'nuff said. 
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20AUG08
scheduled: rest
actual: 10.05 miles w/ 7.32 LT
2.72 miles w/u
7.32 miles tempo 54:05 (7:23 avg pace)
Not bad. Was almost killed by a speeding truck while doing this out on a hilly country road in the early AM dark. I'm really surprised I didn't at least get the mirror.
__________________
“Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, 'Bring it on, darlin', and don't be stingy with the jalapeños.'"
-J.M. “Red” Spicer
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08-21-2008, 07:20 AM
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#2497 (permalink)
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Rocking Strength 3
Join Date: Nov 2007
Posts: 1,450
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YIKES!! Glad you avoided the truck. It is really scary some mornings running in the early mornings. People just don't pay attention. Some days I am too tired to watch out for them. Good Running!
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08-24-2008, 01:39 PM
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#2498 (permalink)
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Future SUV Owner
Join Date: Apr 2005
Location: Grand Rapids, Michigan
Posts: 4,861
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More catching up to do... 
21AUG08
scheduled: 12 miles
actual: 11.2 miles
1:35:19 (8:31 avg pace)
I felt very slow and sluggish for this run. My sleeping and nutrition, while generally lousy, was horrific this week.
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23AUG08
5 miles recovery run
44:30 (8:33 avg pace)
I did this on Saturday even though it was scheduled for Friday and a 20 miler was actually planned. I needed the extra rest because I was out celebrating my job offer from the firm on Thursday night and on the river kayaking (and drinking more beer) on Friday.
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24AUG08
scheduled: rest
actual: 20.25 miles
2:40:04 (7:54 avg pace) 
Easily my best 20 miler ever. I felt fantastic the whole way through. It was a combination of extra rest Friday and Saturday, 5 slices of pizza and a large bowl of ice cream Saturday night, a good fueling strategy during the run, and cool, drizzly weather. I had no fade at all. I did the first 16.14 miles in 2:09:10 for an even 8:00 pace. I picked it up to finish the last 4.11 in 30:54, a 7:31 pace!
__________________
“Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, 'Bring it on, darlin', and don't be stingy with the jalapeños.'"
-J.M. “Red” Spicer
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08-24-2008, 04:32 PM
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#2499 (permalink)
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Rocking Strength 3
Join Date: Nov 2007
Posts: 1,450
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Nice run. What is you marathon goal time?
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08-24-2008, 05:19 PM
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#2500 (permalink)
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Roaming Midwesterner
Join Date: Jul 2004
Location: San Diego, CA
Posts: 2,838
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Great 20 miler!
__________________
"If it felt good, you didn't push hard enough. It's supposed to hurt like hell." - Dean Karnazes' track coach, [i]Ultramarathon Man
-What are you doing here?
-I'm the assistant coach.
-How'd you get to be assistant coach?
-Because I have the spatula!
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08-24-2008, 08:36 PM
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#2501 (permalink)
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Future SUV Owner
Join Date: Apr 2005
Location: Grand Rapids, Michigan
Posts: 4,861
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Thanks, guys! I'm pretty stoked about it.
tcoy, I have a goal time in mind, but don't want to share it quite yet.  Suffice to say, it's faster than the 3:36 or 3:29 I've already run.  However, I don't think I have my BQ time of 3:15 in reach yet. So that narrows it a bit.
__________________
“Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, 'Bring it on, darlin', and don't be stingy with the jalapeños.'"
-J.M. “Red” Spicer
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08-24-2008, 09:56 PM
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#2502 (permalink)
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My Glutes Hurt
Join Date: Jun 2004
Location: Birmingham, AL
Posts: 6,238
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Nice job on the 20-miler!
__________________
26.2!
My Log
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08-26-2008, 09:23 PM
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#2503 (permalink)
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Future SUV Owner
Join Date: Apr 2005
Location: Grand Rapids, Michigan
Posts: 4,861
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Thanks, Dave!
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26AUG08
scheduled: 8 mile w/vO2 workout
actual: 5.24 miles w/vO2 workout
49:22 total, including 3 minute rest break after each interval
splits:
1.87 mile warmup - 16:32 (8:50)
vO2 workout: 4x800m with NO rest jog (goal 3:10-3:15 per interval and 3:00 rest)
interval 1 - 3:03 (rest)
interval 2 - 2:57 (rest)
interval 3 - 2:59 (rest)
interval 4 - 3:00
1.37 mile cooldown - 11:48 (8:37)
Well, even with pretty tired legs from the 20 miler a couple days ago, these were the fastest 800s I've run in a long time, maybe ever. I went with Ralph's advice of no recovery jog. It certainly didn't hurt me not to do them, that's for sure. Maybe I've reached a watershed point in my training when things are coming together. Let's hope.
__________________
“Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, 'Bring it on, darlin', and don't be stingy with the jalapeños.'"
-J.M. “Red” Spicer
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08-27-2008, 01:36 AM
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#2504 (permalink)
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Roaming Midwesterner
Join Date: Jul 2004
Location: San Diego, CA
Posts: 2,838
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I said 2:50, not 2:57. ;-)
Told ya! Maybe I have a future in coaching, now that I'm slow and my best years are behind me.
I can definitely see you hitting 3:15-20 on a full. Maybe faster.
__________________
"If it felt good, you didn't push hard enough. It's supposed to hurt like hell." - Dean Karnazes' track coach, [i]Ultramarathon Man
-What are you doing here?
-I'm the assistant coach.
-How'd you get to be assistant coach?
-Because I have the spatula!
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08-28-2008, 08:37 PM
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#2505 (permalink)
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Future SUV Owner
Join Date: Apr 2005
Location: Grand Rapids, Michigan
Posts: 4,861
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Quote:
Originally Posted by kmwest
I said 2:50, not 2:57. ;-)
Told ya! Maybe I have a future in coaching, now that I'm slow and my best years are behind me.
I can definitely see you hitting 3:15-20 on a full. Maybe faster.
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3:15??? Not yet. 3:20? I'll give you the slight possibility.
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28AUG08
11.57 mile run
1:35:07 (8:13 avg pace)
Ho hum. Just another run-of-the-mill pre-dawn medium long run.
__________________
“Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, 'Bring it on, darlin', and don't be stingy with the jalapeños.'"
-J.M. “Red” Spicer
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08-28-2008, 10:15 PM
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#2506 (permalink)
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Roaming Midwesterner
Join Date: Jul 2004
Location: San Diego, CA
Posts: 2,838
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3:15 is a 7:27 pace. You did a 8:33 pace on your last 20 miler. With a taper, race-day jitters and some horse steroids, you can drop a minute methinks.
__________________
"If it felt good, you didn't push hard enough. It's supposed to hurt like hell." - Dean Karnazes' track coach, [i]Ultramarathon Man
-What are you doing here?
-I'm the assistant coach.
-How'd you get to be assistant coach?
-Because I have the spatula!
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08-29-2008, 07:35 AM
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#2507 (permalink)
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Senior Member
Join Date: Aug 2004
Location: Indianapolis
Posts: 3,621
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He's right, Jim. Horse steroids work wonders.
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