This is the year...continued...

Might've been a bit slower yesterday than Wednesday, but you cranked out 20+ miles in 2 days with no issues. That's a lot more important at this point. How are you dividing your 33 this weekend?

John Kilpatrick wrote:Good job plowing through it - do you think the sluggishness is related to your knee layoff or tired legs? Either way, enjoy tomorrow - with that extra time, you could start a good Friday thread !

I think that it is a combination of both. Last week was treated as a step back week since I was nursing things. Plus, the 13 on Wednesday was the longest mid week run of this cycle so far. I should be good to go with a day off...

Mike MacLellan wrote:Might've been a bit slower yesterday than Wednesday, but you cranked out 20+ miles in 2 days with no issues. That's a lot more important at this point. How are you dividing your 33 this weekend?

That is very true Mike. My plan is to run 13 tomorrow and 20 on Sunday. Which will be the second 20 of the cycle.

8/12 -

Scheduled off day...

A great off day scheduled and I find myself resting on the couch...Earlier today I got my leg beat on with some ART treatment. The doc says that my IT is a lot better than it was a week ago, which makes me extremely happy

13 tomorrow, followed by 20 on Sunday...

Yay for the good news with the Dr.

Hope your 13 and 20 go well this weekend! Sounds like ultra training.

Julie wrote:
Hope your 13 and 20 go well this weekend! Sounds like ultra training.

Was thinking the same thing when I saw "33 for the weekend" and knew there wouldn't be a double.

Mike MacLellan wrote:

Julie wrote:
Hope your 13 and 20 go well this weekend! Sounds like ultra training.

Was thinking the same thing when I saw "33 for the weekend" and knew there wouldn't be a double.

HAHAHAHA!!! I am not that crazy...yet...

8/13 -

13 miles...

13 miler today on a glorious morning for a run...or so I thought...I started out with a couple slower miles to get warmed up and then found my groove and cruised most the way. That is until with about a mile and a half to go...The gods got angry and opened up the skies on me. I was all of a sudden running in a terential down pour with big thunder boomers. It was at that moment that I thought to myself, knee feels good...let's try the last mile at MP and get out of this rain. I dropped it into passing gear and kicked it at mile 12. I ran the last full mile just below MP at 6:57 and cruised the last .40 miles home. Overall, 13.40 miles at a 7:41 pace and an average HR of 139 (which is lower than it was on Wednesday's 13). I was averaging 137 for a HR until I dropped the hammer, so I know that I am back to where I want to be. (see splits below) 20 miles tomorrow to finish the week!!!

Split	Time	Distance	Avg Pace	Avg HR
1	0:07:58	1	7:58	125
2	0:07:53	1	7:53	135
3	0:07:48	1	7:48	136
4	0:07:43	1	7:43	136
5	0:07:46	1	7:46	138
6	0:07:46	1	7:46	136
7	0:07:37	1	7:37	133
8	0:07:43	1	7:43	139
9	0:07:42	1	7:42	143
10	0:07:43	1	7:43	145
11	0:07:30	1	7:30	144
12	0:07:49	1	7:49	146
13	0:06:57	1	6:57	153
14	0:03:03	0.4	7:32	147
Summary	1:43:04	13.4	7:41	139

Glad your knee was feeling good and you stayed safe in the t-storms! They can be scary and really no one is exempt from being in danger running in them. I remember a few motorcyclists got struck not far from here 2 yrs ago.

Great run! Hope the 20 goes well tomorrow and your knee holds up great.

Good luck on your 20 Nick! Glad your 13 went well. I've sped up a time or two over the years when a t-storm was passing through. Lightning is the biggest danger in any storm of course. Sounds like your training is still going well. ART does seem to help most people who use it from what I have heard.

Julie wrote:Glad your knee was feeling good and you stayed safe in the t-storms! They can be scary and really no one is exempt from being in danger running in them. I remember a few motorcyclists got struck not far from here 2 yrs ago.

Great run! Hope the 20 goes well tomorrow and your knee holds up great.

Thanks Julie!! Luckily it was only thunder and a lot of rain...tomorrow morning is supposed to be clear and in the upper 50s/lower 60s when I'll get started.

jon c wrote:Good luck on your 20 Nick! Glad your 13 went well. I've sped up a time or two over the years when a t-storm was passing through. Lightning is the biggest danger in any storm of course. Sounds like your training is still going well. ART does seem to help most people who use it from what I have heard.

Thanks...I swear by ART...it works. I also like graston, but you bruise a lot from that. Which means that you can't get it done as often.

Ass-kicking run today Nick. Good luck with tomorrow's 20. Is the plan for a LSD run?

Seth Harrison wrote:Ass-kicking run today Nick. Good luck with tomorrow's 20. Is the plan for a LSD run?

Yes, that is the plan. I am hoping to average somewhere in the middle 7:50s and keep the HR around 140-145.

8/14 -

20 miles...

Out of bed this morning at 4:30am and out on the path by 6:00am. It was a great morning for a run with temps in the upper 50s when I started out this morning. A nice slow first mile followed by a few progressively faster miles. I really got into a groove halfway through the run and I knew that this run was going to be a good run. I even kicked it up a notch to finish the last three miles strong. Overall, I ran 20.08 miles at a 7:53 pace. My average heart rate was low at 136 (73.5% of max).

Week 11 total mileage - 65.53 (which happens to be my highest weekly mileage ever)

Next week is a mini taper/step back week, as I have my relay race on Friday and Saturday. I happen to the toughest legs from our team. Each member of our 12 person team gets three legs to run with an average of 14.5 miles for the total three legs. My legs come to a total of 20.4 miles (6.2, 9.0, 5.2). I guess it is only fair, as I am the fastest on our team.

Split	Time	Distance	Avg Pace	Avg HR
1	0:08:03	1	8:03	120
2	0:07:59	1	7:59	131
3	0:07:57	1	7:57	132
4	0:07:55	1	7:55	132
5	0:07:52	1	7:52	135
6	0:07:52	1	7:52	136
7	0:07:50	1	7:50	133
8	0:07:45	1	7:45	135
9	0:07:55	1	7:55	137
10	0:07:55	1	7:55	140
11	0:07:49	1	7:49	136
12	0:07:57	1	7:57	137
13	0:07:52	1	7:52	138
14	0:07:54	1	7:54	140
15	0:07:53	1	7:53	139
16	0:07:55	1	7:55	141
17	0:07:55	1	7:55	140
18	0:07:45	1	7:45	141
19	0:07:47	1	7:47	143
20	0:07:39	1	7:39	144
21	0:00:38	0.08	7:57	149
Summary	2:38:19	20.08	7:53	136

Great run with consistent splits and heart rate with little drift. I'd say this was great successful run. Nice job.

Damn Nick - a sweet picture of consistency!

Kenny B. wrote:Great run with consistent splits and heart rate with little drift. I'd say this was great successful run. Nice job.

Michele "1L" Keane wrote:Damn Nick - a sweet picture of consistency!

Thanks guys...Like I told Seth last night, my goal was to run middle 7:50s and keep my average HR between 140 and 145. I achieved the time goal and my HR was way under where I thought that I would be.

Wow - that was a great week of training there! Run today looks really nice - HR barely budged. I looked into the ART thing - nobody within an hour of me does it, but it looks and sounds (as does Graston) to be a really good tool for training and staying healthy....

that is an awesome steady 20 miler!

I hope your relay goes great this wkend.

John Kilpatrick wrote:Wow - that was a great week of training there! Run today looks really nice - HR barely budged. I looked into the ART thing - nobody within an hour of me does it, but it looks and sounds (as does Graston) to be a really good tool for training and staying healthy....

Thanks John...Randy E had first informed me of ART when I had strained my left calf. Every since the first treatment remedied the issue, I have been a believer.

Julie wrote:that is an awesome steady 20 miler!

I hope your relay goes great this wkend.

Thanks Julie...This is my first relay race, so it will definitely be a learning experience.

He's back. That was a nice final mile on your 13. High sevens... WHAM sub 7.

Nice 13 miler and 20 miler Nick! Looks like the knee is back to normal!

Schuey wrote:Nice 13 miler and 20 miler Nick! Looks like the knee is back to normal!

I'm getting there...