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This is the year...continued...

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Re: This is the year...continued...

Post  Nick Morris on Thu Jul 07, 2011 3:27 am

Chris M wrote:
Nick Morris wrote:
Chris M wrote:
Nick Morris wrote:7/6 -

8 mile midweek run...

Today I put in 8.53 miles at a 7:39 pace. I still can't believe that I am already halfway through week 6 of my 19 week training cycle. So far everything is falling into place.
You are doing regular runs in the 7:30s??!! I guess I missed when you got so much faster. Isn't that a faster pace than your marathon PR by quite a bit? Have you gone under 1:30 for the half yet? If not, you should sign up for one and knock that out before Chicago. If you are able to do normal running in the mid 7s, sub 1:30 will be a piece of cake.


HAHA...Yes, that is faster than my PR. If you recall, I was on pace for a 3:11 at Chicago last year when my glutes blew up on me. My HM PR is 1:31:02, which I did last September. I have another HM scheduled for this September and my goal is to go 1:28 and change. You better watch out...I'm gaining on you Very Happy
I do hear the footsteps!! By the way, my half progression was ..... 1:46/1:31/1:28/1:25/stalled ....in about the same timeframe you are doing so you are right on track. Good stuff - keep it up!

Thanks!! I am hoping not to hit that stalled point, though
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Re: This is the year...continued...

Post  Nick Morris on Thu Jul 07, 2011 3:44 am

[quote="Nick Morris"][quote="Chris M"][quote="Nick Morris"]
Chris M wrote:
Nick Morris wrote:7/6 -


I do hear the footsteps!! By the way, my half progression was ..... 1:46/1:31/1:28/1:25/stalled ....in about the same timeframe you are doing so you are right on track. Good stuff - keep it up!

You got there faster than I am progressing. My first half was 1:54 and then the second was 1:46. After that I have slowly progressed by am average of 3-4 minutes each time.
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Re: This is the year...continued...

Post  Nick Morris on Thu Jul 07, 2011 4:56 am

7/7 -

I am heading to Milwaukee this evening for a Milwaukee Breewers game vs. the Cincinati Reds. So, I figured that I would do my 4 miler this morning. I got in 4.25 miles ata a 7:34 pace on a coooler, not so humid, morning (which is a relief).

Who do you got in tonight's Klement's Sausage Race?
#1 Bratwurst
#2 Polish
#3 Italian
#4 Hot Dog
#5 Chorizo



Last edited by Nick Morris on Thu Jul 07, 2011 6:10 am; edited 1 time in total
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Re: This is the year...continued...

Post  Peg Coover on Thu Jul 07, 2011 5:02 am

Nick, it sounds like training is going great! I'm in week 6 of my training too.

Living in Madison must be great--close enough to Milwaukee and Chicago to go and do lots of fun stuff! I visitied my sister in Madison when she lived there in the 80's and I always enjoyed that!
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Re: This is the year...continued...

Post  Jerry on Thu Jul 07, 2011 9:21 am

My half history: 1:33-1:28-1:22-1:21. Heehee.
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Re: This is the year...continued...

Post  Nick Morris on Thu Jul 07, 2011 9:56 pm

Jerry wrote:My half history: 1:33-1:28-1:22-1:21. Heehee.

Yeah, but you are also the one and only Jerry!!
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Re: This is the year...continued...

Post  ChasMcG on Thu Jul 07, 2011 10:00 pm

Nick Morris wrote:7/7 -

I am heading to Milwaukee this evening for a Milwaukee Breewers game vs. the Cincinati Reds. So, I figured that I would do my 4 miler this morning. I got in 4.25 miles ata a 7:34 pace on a coooler, not so humid, morning (which is a relief).

Who do you got in tonight's Klement's Sausage Race?
#1 Bratwurst
#2 Polish
#3 Italian
#4 Hot Dog
#5 Chorizo


Hot Dog!

Nice run! I love the heat but I don't know how you guys do that humidity. I give it up to you. Have fun!
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Re: This is the year...continued...

Post  Nick Morris on Thu Jul 07, 2011 10:04 pm

ChasMcG wrote:
Nick Morris wrote:7/7 -

I am heading to Milwaukee this evening for a Milwaukee Breewers game vs. the Cincinati Reds. So, I figured that I would do my 4 miler this morning. I got in 4.25 miles ata a 7:34 pace on a coooler, not so humid, morning (which is a relief).

Who do you got in tonight's Klement's Sausage Race?
#1 Bratwurst
#2 Polish
#3 Italian
#4 Hot Dog
#5 Chorizo


Hot Dog!

Nice run! I love the heat but I don't know how you guys do that humidity. I give it up to you. Have fun!

Yes, the Hot Dog did win tonight. It wasn't even a contest...wire to wire...
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Re: This is the year...continued...

Post  ChasMcG on Thu Jul 07, 2011 10:14 pm

Love me a juicy hotdog

tongue Very Happy
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Re: This is the year...continued...

Post  Nick Morris on Fri Jul 08, 2011 6:00 am

ChasMcG wrote:Love me a juicy hotdog

tongue Very Happy

Oh brother!! Rolling Eyes
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Re: This is the year...continued...

Post  Nick Morris on Fri Jul 08, 2011 11:57 am

7/8 -

Yay!!! Scheduled off day. They make Fridays even better bounce bounce bounce
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Re: This is the year...continued...

Post  Nick Morris on Sat Jul 09, 2011 6:52 am

7/9 -

8 miles at MP this morning. I completed 8.12 at a 6:51 pace. This training run was definitely a challenge and it kicked my a$$. I am not sure if it was the extra mile or the 1/2 lb. that I gained this week. But I pushed through and made it to the end. A great workout to kick start my weekend. Tomorrow I have a short 11 LSD, as I am stepping back this week before adding more mileage next week.
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Re: This is the year...continued...

Post  Jerry on Sat Jul 09, 2011 7:15 am

Pace run now? Preparing for a hot race day? affraid
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Re: This is the year...continued...

Post  Nick Morris on Sat Jul 09, 2011 11:24 am

Jerry wrote:Pace run now? Preparing for a hot race day? affraid

I have a lot of pace runs mixed into my training. About one every other week. Each one gradually increases in distance until I top out at 13 miles at MP. (To beat the heat, I get up at the crack of dawn. In the middle 60s this morning)
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Re: This is the year...continued...

Post  Kenny B. on Sat Jul 09, 2011 11:41 am

You mixing in any pace runs during your long run or by itself on every other sat?

I typically do them like 14 with 5 at mp or top out at 18 with 12-14 @ mp. Every 2 to 3 weeks

This cycle ill be doing both sat mp runs of like 5 to 8 on other weeks as stated above. Hitting pace miles every other week just anout.

I think both work the body differently. sat pace run followed by sun lsd run trains to run tired legs

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Re: This is the year...continued...

Post  JohnP on Sat Jul 09, 2011 1:42 pm

Nice run, Nick. Do you not do any warmup, just get right into the pace portion and not cool down either? I agree it's good training, my plan doesn't seem to have a lot of it until later, closer to the race.
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Re: This is the year...continued...

Post  Nick Morris on Sat Jul 09, 2011 6:22 pm

Kenny B. wrote:You mixing in any pace runs during your long run or by itself on every other sat?

I typically do them like 14 with 5 at mp or top out at 18 with 12-14 @ mp. Every 2 to 3 weeks

This cycle ill be doing both sat mp runs of like 5 to 8 on other weeks as stated above. Hitting pace miles every other week just anout.

I think both work the body differently. sat pace run followed by sun lsd run trains to run tired legs


As I get farther into my training program, I will run a couple of my LSDs in 3/1 fashion, but probably will not get up to (or down to) MP. I agree with you that Saturday pace runs followed by a Sunday LSD is great for training your legs to run tired.
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Re: This is the year...continued...

Post  Nick Morris on Sat Jul 09, 2011 6:27 pm

JohnP wrote:Nice run, Nick. Do you not do any warmup, just get right into the pace portion and not cool down either? I agree it's good training, my plan doesn't seem to have a lot of it until later, closer to the race.

Thanks John...Normally I use my first mile as a warmup, if you can all it that. I start out with aabout a 10-20 second slower first mile than I end up running by the end. By the end of mile 2, I am in cruise control for the rest of the run. As far as cool down, I normally walk for about 2-5 minutes after my runs to recover and cool down.

When it comes to race day, I normally try to put in a mile or two warm up. That way I can start out closer to goal pace and hit cruise control faster.
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Re: This is the year...continued...

Post  Natalie on Sat Jul 09, 2011 7:34 pm

So that's why running is so tough for me... I can go up and down 1-2 pounds every day!
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Re: This is the year...continued...

Post  Nick Morris on Sun Jul 10, 2011 4:32 am

Natalie Wolf wrote:So that's why running is so tough for me... I can go up and down 1-2 pounds every day!

Ha...You are right, but I still would like to believe that is the reason Smile
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Re: This is the year...continued...

Post  Kenny B. on Sun Jul 10, 2011 6:53 am

Nick Morris wrote:
Natalie Wolf wrote:So that's why running is so tough for me... I can go up and down 1-2 pounds every day!

Ha...You are right, but I still would like to believe that is the reason Smile

I Pr'd on a 5 mile race a few weeks ago at 174lbs. Yesterday I weighed 171 and almost PR'd. So not sure how much a few lbs really matters. I mean it does but I would not be concerned it I was 1-3lbs heavier.

That said I am trying to get down to 169 but anything less then that I seem to feel flat!
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Re: This is the year...continued...

Post  Nick Morris on Sun Jul 10, 2011 7:13 am

Kenny B. wrote:
Nick Morris wrote:
Natalie Wolf wrote:So that's why running is so tough for me... I can go up and down 1-2 pounds every day!

Ha...You are right, but I still would like to believe that is the reason Smile

I Pr'd on a 5 mile race a few weeks ago at 174lbs. Yesterday I weighed 171 and almost PR'd. So not sure how much a few lbs really matters. I mean it does but I would not be concerned it I was 1-3lbs heavier.

That said I am trying to get down to 169 but anything less then that I seem to feel flat!


I agree...My ideal race weight is 165 and should hopefully be there by the end of September.
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Re: This is the year...continued...

Post  Nick Morris on Sun Jul 10, 2011 7:31 am

7/10 -

11 mile stepback LSD.

This morning I got in an easy 11.34 miles on a warm and sticky morning. The temperature when I started at 6:30 was 73 degrees and the dew point was 65 degrees (for those that like dewpoints). By the time I finished, roughly an hour and a half, the temp had already creeped up to 81 with a dewpoint of 70. My average pace was 7:47 and my average HR was 138 (see below). My heart rate was a beat or two higher on average than normal, which I am guess was due to the weather. Even so, I did not feel like I was over exerting any extra energy. The last few miles my HR approached the 70 percentile, but during the last mile there is a quarter mile hill with a fairly decent grade that always races my HR for that mile.

Total week 6 mileage = 39.53

Tomorrow starts week 7 and a recovery run. In week 7, I finally cross that 50 mile week threshold with roughly 52 miles scheduled. From here on out is where I really get into marathon shape.


SplitTimeDistanceAvg PaceAvg HR
10:07:5717:57123
20:07:5317:53131
30:07:3817:38138
40:07:4617:46138
50:07:5417:54139
60:07:4317:43140
70:07:4917:49140
80:07:4217:42139
90:07:4317:43140
100:07:4317:43142
110:07:4817:48142
120:02:370.347:48142
Summary1:28:1811.347:47138
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Re: This is the year...continued...

Post  Jim Lentz on Sun Jul 10, 2011 1:00 pm

Very nice long run in that kind of weather, Nick.
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Re: This is the year...continued...

Post  Nick Morris on Mon Jul 11, 2011 5:34 pm

7/11 -

Got in a 3.11 mile warm recovery run at 8:42 pace. Now it's time to watch the Home Run Derby...Go Brewers!!
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Re: This is the year...continued...

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